In the last few months in Denmark and other Scandinavian countries we have had temperatures far above what we would expect in these latitudes. This situation requires people to adopt behaviours that would only be necessary during a vacation in southern lands. It is essential not to overheat and or dehydrate. With some very simple measures we can all enjoy this occasion, waiting for the necessary rain.
- Look for fresh, airy or air-conditioned environments;
- Increase the intake of water or natural fruit juices without sugar and avoid the consumption of alcoholic beverages;
- Avoid direct exposure to the sun, mainly between 13 and 17 hours.
- Use sunscreen with a factor of 30 or higher and renew your application of 2 in 2 hours and after baths on the beach or swimming pool; Choose the protection factor according to you skin type. If you are not sure what your skin type is you can click here;
- Wear loose, opaque clothing that covers most of the body, wide-brimmed hat and sunglasses with ultraviolet protection;
- Avoid activities requiring major physical efforts, notably sports and leisure abroad;
- Choose the hours of less heat to travel by car. Do not stay inside vehicles parked and exposed to the sun;
- To give special attention to groups more vulnerable to heat, such as children, elderly, chronically ill, pregnant, people with reduced mobility, workers with activities abroad, practitioners of physical activity and isolated persons;
- Follow the recommendations of your GP in the case of chronically ill or subject to specific therapeutics and/or diets;
- Ensure that children often consume water or natural fruit juices and remain in a fresh and airy environment. Children under 6 months should not be subjected to direct or indirect solar exposure;
- Contact and accompany the elderly and other people who live in isolation.
- Ensure proper hydration and permanence in a cool and airy environment;
have special care in the case of pregnant women: moderate physical activity, avoid direct or indirect exposure to the sun and ensure frequent intake of liquids. - Reduce the amount of saturated fat you eat. Prefer the Omega 3 rich oils like extra virgin olive oil.
Increase intake of fruits and vegetables to replenish the minerals and vitamins lost during perspiration. Avoid drinks with caffeine and sugary, because they cause dehydration. The best hydration drink is water. If you don’t like the flavour can aromatise it with fruits and herbs. 
The salads, cold soups and homemade ice cream without sugar are quite nutritious and helps maintain body temperature in levels that are comfortable for you.