Summer warmth has arrived in Sweden. In several parts of the country, temperatures are expected to reach nearly 30 degrees Celsius this week. Warm weather affects the body, and it's a good idea to take it easy in the heat.
Chuansi Gao, who researches how people can cope with different types of extreme conditions, offers five tips for handling the heat.
* Stay in the shade.
People who belong to a risk group, such as the elderly, those with chronic illnesses, and young children, are particularly sensitive to high temperatures. However, everyone is affected by the heat. When it's extremely hot, it's a good idea to seek out cooler places.
You can stay indoors, preferably in a well-ventilated area. You can also use a fan, says Chuansi Gao, a lecturer in thermal environment at Lund University of Technology.
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* Avoid the hottest part of the day.
In the middle of the day, it's a good idea to stay away from the sun, apply sunscreen, and wear a hat.
It's not just the air temperature that can be harmful, but also the high UV radiation, he says.
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* Drink plenty of water.
When it's hot outside, we sweat and lose a lot of fluids. Then it's a good idea to drink more water than usual to avoid dehydration. Chuansi Gao points out some warning signs.
It's important to keep an eye on the colour of your urine. If it's very dark, it may mean you're dehydrated. It's also a good idea to notice if you're going to the toilet less often. Thirst is often a late indicator, and it's better to drink even if you don't feel thirsty, he says.
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* Wear light and loose-fitting clothes.
It's very important to keep your body cool when it's extremely hot, and you should avoid wearing black, tight-fitting clothes.
Dark clothes absorb more heat. It's easier for us to get rid of heat from our bodies if we wear clothes that don't fit too tightly, as they ventilate more, he says.
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* Avoid physical activity.
Especially in the middle of the day, it's a good idea not to overexert yourself and avoid physical activities. You can help each other by keeping an extra eye on people in your surroundings and how they're doing in the heat. You should never do heavy work alone when it's extremely hot, according to Chuansi Gao.
It's often better to take it easy in the heat. If you work outdoors, it's a good idea to take many breaks or try to do the job during hours when the temperature isn't as high, he says.
