Therapist Alexander Lavrishchev shares tips on how to protect yourself while working in the garden. Working in the garden in the heat can be dangerous. If you cannot avoid working in the garden, follow a few rules that will help reduce the risks of overheating and health problems. Wear Clean Cotton Clothing Our body cools down by evaporating moisture and also transfers heat to the surrounding environment. Synthetic fabrics and clothing soaked in sweat or dirt are less effective at dissipating heat and absorbing moisture. Use Sunscreen with SPF-50 Maximum protection is achieved by adding substances resembling white pigments to lotions, which is why they are relatively inexpensive. The risk of getting sunburned in summer does not depend on sunny weather — even on cloudy days, you can burn your skin. Do not use oil-based or waterproof products outdoors — they hinder moisture evaporation. It is better to choose fluids or sprays. Prepare a Bottle of Cool Water To maintain hydration, drink enough fluids. Avoid caffeinated, sugary, carbonated, and alcoholic beverages. If you do not like drinking water, choose chilled black or green tea with a slice of lemon. Drink as much liquid as you want. Seek Shade or Take a Cool Shower Do not ignore your body’s signals to take a break. Pay Attention to Symptoms of Overheating and Its Precursors — Heat Cramps Before overheating, many people feel heart palpitations, muscle spasms, or muscle pain — this is a signal to stop. Move to the shade, take a cold shower, and drink cold water. Heat stroke is a serious condition accompanied by weakness, dizziness, confusion, and high body temperature. Nausea, vomiting, or diarrhea may occur. If you experience these symptoms, call for an ambulance immediately. While waiting for the doctors, start emergency cooling: take a cold shower, stay in a cool room, drink cold water, and use cold compresses on your forehead. Plan Your Gardening Work in Advance It is better to work early in the morning or in the evening when the heat is not as intense, rather than risk heat stroke or heat cramps. Take Care of Relatives Over 60 Working in the Garden Encourage them not to work on hot days. However, even on other days, do not put health at risk for the sake of the harvest. Consult a Doctor Talk to your doctor about how to work safely in the garden, especially if you have conditions that affect fluid balance. Some conditions may make working in the heat contraindicated. Do Not Work on Stuffy and Humid Days On such days, the risk of heat stroke increases, as the humid environment hinders sweat evaporation. Many overheating incidents occur on relatively cool but humid days. Wear a Head Covering Do not forget to wear a head covering, preferably in light colors. This will help protect your head from overheating.