Immersed in the summer heat waves, many of us still find ourselves working, which makes high temperatures have a greater impact on our physical and intellectual performance, and even on our mood. Many areas are on alert, with temperatures reaching over 40ºC, which can lead to sleep deprivation, dehydration, heat strokes, and sunburns.

Faced with these risks, the Red Cross recommends a series of basic measures to protect us from the most severe issues:

• Avoid long exposure to the sun, especially during the middle hours of the day.
• Avoid demanding or prolonged physical activity outdoors.
• Increase regular rest periods.
• Stay hydrated continuously and more than on other days.
• Use a fan and occasionally refresh your head with water (avoiding sudden and extreme temperature changes).

Don’t let the heat disrupt your day

Preparing your home for the day ahead is important since at the end of our workday we return home, where it can be difficult to finish the day properly and recharge for the next.

At home, it’s advisable to lower blinds, awnings, and close curtains so that solar exposure is less direct. If you have an air conditioning unit, although it may be tempting to sit directly in front of it for quick relief, it’s better to avoid this, since the cure may be worse than the disease (with the classic summer colds). Turning it on in a room before using it and turning it off once inside can help, always trying to keep the room closed with doors and windows.

If the night brings some relief, we can open windows to refresh the air; as a rule of thumb, windows should be opened when the outside temperature is lower than the inside temperature and closed when it’s the opposite.

Traveling can also be a source of discomfort. While public transport is beyond our control, we can expect that trains or buses will often be excessively cool to counteract large crowds, so it’s useful to carry light clothing to cover sensitive areas (like the neck) during travel.

If work or other activities require the use of a car, we must remember that the road can bring unexpected situations, so it’s always good to carry liquids in the vehicle to refresh ourselves (preferably water, since unlike sodas, it hydrates). As temperature changes can be abrupt, it’s also advisable to adjust the air conditioning gradually during the trip, avoiding a cold shock when entering and a heat shock when leaving.

On a personal level, before leaving home, we should consider the following:

• Clothing should be chosen wisely. Light colors, loose garments, breathable fabrics, and comfortable shoes are good options.
• As much as possible, meals should be frequent but light. Juices, lots of water, salads, fruits, and vegetables help with the sensation of heat.
• It’s recommended to use sunscreen and lip balm before going outside, and even after-sun lotion or moisturizer when returning. Perfume use is discouraged.
• A very cold shower may be excessive, but lowering your usual bath temperature is advised.
• If prolonged sun exposure is expected, it’s advisable to cover your head and wear good-quality sunglasses.

Health should always come first, so at the first sign of a problem, you must act accordingly—starting with stopping the activity you are doing.

Fighting the heat at the workplace

To keep our performance from declining, it’s essential to work in the greatest comfort possible, something that extreme heat undoubtedly complicates. On the other hand, high temperatures can drive up our energy consumption, which must be taken into account to avoid unpleasant surprises on the bills.

Air conditioning is often overused. While it is very helpful, overreliance comes with downsides such as higher costs, summer colds, and even discomfort at work. One way to reduce prolonged use is by applying the same window-opening strategy mentioned earlier for the home.

If that is not enough, remember that it is better to run the air conditioning for longer periods at lower power than to blast it at full power, turn it off when it feels too cold, and then switch it back on when it gets hot again. Keeping a constant temperature that is not too low maintains a cool environment without major fluctuations; it also saves energy and reduces wear on the unit, since these problems arise when battling external temperature differences. For example, setting it to 24°C makes a difference in comfort, and while 20°C would be cooler, the energy demand is much higher—and so is consumption.

If the heat is not unbearable, choosing fans instead of air conditioning can be a useful and inexpensive alternative.

By following these tips, we can surely get through these scorching days in a better way without compromising energy savings in the SME. Stay safe and take care!