NIMET Warns Nigerians on Heat Stress

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The heat stress warning issued by the agency on Tuesday morning shows that the rising temperatures and high humidity levels over the next three to four days may cause thermal discomfort across several states in Nigeria. Worldwide, temperatures continue to rise due to climate change, and heatwaves are becoming more frequent and intense. Prolonged exposure to extreme heat can lead to heat-related illnesses such as heat cramps, heat exhaustion, heatstroke, and heat rash. Therefore, understanding how to stay cool during hot weather is essential for maintaining health and well-being.
Stay Hydrated
Staying hydrated is one of the most effective ways to regulate body temperature. The human body relies on sweat evaporation to cool down, and dehydration can impair this process. According to the American Council on Exercise (2018), adults should drink at least 8-10 cups of water daily, with increased intake during hot weather or physical activity. Electrolyte-rich beverages, such as sports drinks, can also help replenish lost minerals due to sweating (Sawka et al., 2011). Avoid caffeinated or alcoholic beverages, as they can contribute to dehydration.
Dress Appropriately
Clothing choices play a significant role in managing body temperature. Lightweight, loose-fitting, and light-coloured clothing made from breathable fabrics like cotton or moisture-wicking materials can help keep the body cool. A study by Havenith et al. (2013) found that light-coloured clothing reflects sunlight, reducing heat absorption compared to dark-coloured attire. Additionally, wearing a wide-brimmed hat and sunglasses can provide shade and protect against UV radiation.
Seek Shade and Cool Environments
Staying indoors during peak sunlight hours (typically between 10 a.m. and 4 p.m.) can significantly reduce heat exposure. If air conditioning is unavailable, use fans to promote air circulation. According to the Centers for Disease Control and Prevention (CDC, 2020), spending time in air-conditioned spaces, even for a few hours, can help prevent heat-related illnesses. Public places like libraries, and shopping malls can serve as temporary refuges during extreme heat.
Use Cooling Techniques
Applying cold compresses or taking cool showers can help lower body temperature. A study by Bongers et al. (2017) demonstrated that cooling the skin through water immersion or cold packs effectively reduces core body temperature during heat stress. Additionally, placing a damp cloth on the back of the neck or wrists can provide immediate relief, as these areas have high blood flow and are sensitive to temperature changes.
Modify Physical Activity
Engaging in strenuous activities during hot weather can increase the risk of heat-related illnesses. The American Heart Association (2021) recommends scheduling outdoor activities during cooler parts of the day, such as early morning or evening. If exercise is unavoidable, take frequent breaks in shaded or cool areas and monitor for signs of overheating, such as dizziness or excessive sweating.

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