Czech health experts' tips for staying safe in sizzling weather this summer

As Czechia sweats through a relentless heatwave this summer, the State Health Institute (SZÚ) has come to the rescue with a guide on how to keep cool and carry on. The advice is a blend of practical tips and unintentionally amusing suggestions (buckwheat pillow, anyone?) that offer light reading amid heavy temperatures.

The guide includes tips on secret heat generators to avoid, old-fashioned remedies to embrace, and why to keep the Czech Sunday lunch staples of beer and fried food off the menu. Officials also advise on how to use air conditioning properly, an ever-divisive topic in workplaces and households across the country.

With temperatures set to hit 31 degrees Celsius this Sunday in the capital and a warm two weeks ahead, bookmark these tips to stave off heatstroke or dehydration.

Skip the housework and turn off the TV

“Don’t cook hot food, don’t bake, don’t iron – avoid all activities that generate heat to keep our spaces cool,” the SZÚ hygienists advise. They even remind us that our beloved appliances like TVs, computers, and refrigerators are secret heat generators.

Visit libraries, forests, and museums

Escaping the heat isn’t just about jumping in the nearest pool or hiding in the woods. Urbanites can find relief in air-conditioned havens like museums, libraries, and shopping centers, and they can even lounge near fountains in parks or hop on a cool public transport ride.

Cool off at home with showers and A/C (in moderation!)

Prague hygienists suggest practical tips for homebodies: keep blinds closed during peak heat, ventilate early in the morning, and seek out the coolest rooms in your home. Light, natural-fabric clothing is your new best friend. If air conditioning isn’t an option, hanging damp towels or sheets can do wonders.

“Take repeated cool or lukewarm – but not icy – showers or baths,” they say. “While resting, place your feet in a basin of cool water and prevent rooms from overheating during the day.”

To manage your workday, SZÚ advises taking frequent breaks, stretching or propping your feet up, and, if possible, indulging in a siesta during the early afternoon.

When it comes to air conditioning – the ever-divisive topic in Czech workplaces – the SZÚ sets the record straight: “Set a reasonable temperature, no more than 5 to 7 degrees Celsius lower than the outside temperature. Too cold can cause heat shock, and prolonged exposure may lead to colds.”

Chill out on alcohol and caffeinated drinks

How much to drink during a heatwave? The experts at the SZÚ  recommend a baseline of 2-3 liters of fluid daily. If you’re working up a sweat, this amount should increase accordingly. Water is your best friend, but fruit tea, diluted fruit juices, and electrolyte-rich drinks are also excellent choices to keep dehydration at bay.

When it comes to food, the SZÚ suggests light and refreshing options. Think cold soups, vegetable salads, chilled veggies, fruits, yogurts, and milkshakes. Steer clear of fatty and protein-rich foods, which can crank up your body’s heat production during digestion. Smaller, more frequent meals are the way to go.

And a big no-no: alcohol and caffeinated drinks. They’re sneaky culprits in causing water loss. Monitor your urine color: if it is dark, you are likely dehydrated.

Sleep safely and dress for the weather

Prepping for a hot night? Opt for a single, lightweight bedsheet that can absorb sweat. Try a buckwheat pillow for an extra touch of cool comfort – it’s surprisingly refreshing, say SZÚ experts.

Dressing for hot weather? Hygienists advise light, airy, non-tight clothing made of natural materials. Light colors are a smart choice to reflect the sun’s rays. Don’t forget to protect your head from the sun to avoid the risk of overheating. If you’re stuck wearing full shoes for safety reasons at work, take frequent breaks to change socks and cool your feet. And after hours, go barefoot to let those toes breathe.

When venturing outdoors, the SZÚ suggests wearing light, loose-fitting clothing in light colors made from natural materials. And remember to slather on sunscreen for 30 minutes before stepping out into the sun’s rays.

In case of a medical emergency 

The SZÚ also offers vital advice for handling heat-related emergencies. Any situation that does not improve requires immediate medical attention.

Heatstroke

Sunburn

Fainting

Cramps

Rashes

For more tips on beating the heat in Czechia this summer, see the SZÚ's complete guide here. Stay vigilant, hydrate, cool down, and seek professional help if symptoms persist. Stay safe and prepared during the heatwave!