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Writer's pictureSetrida Chikwense

Stay Hydrated, Stay Cool !

October is typically the hottest month in Malawi, but this October just feels different. When you step outside, you can feel the scorching air on your face; it's ten o'clock in the morning, but it feels like noon! Of course, the Malawi Department of Climate Change and Meteorological Services forewarned us about the intense heatwave that was set to batter the country till Saturday, October,14th. The department forecasted a maximum temperature increase of 44 degrees Celsius in the southern region (Shire valley) and 40 degrees Celsius in the northern region, especially districts bordering Lake Malawi.


The elderly, children, and people with pre-existing health concerns are most vulnerable to the effects of this heat wave. One of the effects being heatstroke, a potentially fatal illness caused by extreme hot weather characterized by an excessively high body temperature (higher than 40 degrees Celsius), severe headache, and other problems such as seizures and kidney failure. The best way to avoid heatstroke and other heat-related problems is to stay cool and hydrated. Here are a few reminders to staying cool and hydrated.


Drink water at regular times. As simple and clear as that sounds, a majority of individuals have a difficult time drinking water and typically only drink water when they are thirsty. However, it does not however, have to reach that point. Cheat codes to staying hydrated throughout the day include carrying a bottle of water with you, setting reminders (different applications are available for download on smart phones), and making drinking water exciting by infusing slices of fruits such as lemons, oranges, cucumbers, and others into your water.


You can also beat the heat by consuming plenty of liquids other than water, such as juices, and including foods that contain water in your meals, such as watermelons, oranges, and apples.


Dress for the heat. It is recommended that we wear light, breathable/loose clothing materials during this heat wave. Heavy and dark materials absorb and trap heat more than light materials, so light and cotton clothing are recommended as ideal clothing items because the former reflects light and the latter easily absorbs sweat from your body and exposes it to the atmosphere, allowing it to evaporate faster and thus cooling you down.


Children, like the elderly and anyone with pre-existing health concerns, require extra care because they are at a higher risk of suffering health problems as a result of the high temperatures. Children do not seem to notice the heat when playing outside, therefore they must regularly be observed to ensure that they do not spend too much time in the sun, drink enough water, and are dressed appropriately.


Finally, staying indoors and only going outside when absolutely necessary, is a definite way to beat the heat. For those who must engage in various outdoor activities including those who exercise must do so with extra precaution as they are more prone to sweating excessively, which can lead to dehydration. It is advisable to exercise with caution and organize physical activities for early in the day, preferably before sunrise, and in cooler conditions in order to avoid overexerting oneself.

Stay hydrated, stay cool!

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2 Comments


Tumpale Gunde
Tumpale Gunde
Oct 14, 2023

Very informative, thank you settie

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Setrida Chikwense
Setrida Chikwense
Oct 16, 2023
Replying to

Thank you !

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