Extreme Heat in Uzbekistan: How to Protect Yourself at Home and at Work

Tashkent, Uzbekistan (UzDaily.uz) — Abnormally high temperatures are expected across Uzbekistan next week. Days like these bring a sharply increased risk of heatstroke, dehydration and flare-ups of chronic conditions — and with air conditioners running at full capacity everywhere, power grids may become overloaded, leading to temporary outages. Here are recommendations to help you get through the heat with minimal harm to your health.

General Rules for Everyone

Drink more fluids. In hot weather, an adult needs 2.5–3 litres of water a day — more if doing physical work. The best choices are plain water at room temperature and green tea, a traditional staple in Uzbekistan that genuinely helps the body cope with heat. Avoid sugary fizzy drinks, strong coffee and alcohol — they make dehydration worse. Ice-cold drinks are also best avoided: the sudden temperature shock can cause vascular spasms and a sore throat.

Stay out of the sun between 11 a.m. and 5 p.m. These are the most dangerous hours. Plan any errands — the bazaar, the clinic, paying bills — for early morning or evening.

Dress for the heat. Loose, light-coloured clothing made of cotton or linen, and always a head covering — a doppi (skullcap), sun hat or headscarf. Wear sunglasses and apply sunscreen of at least SPF 30 to exposed skin.

Rethink your meals. Eat less, but more often. Favour vegetables, fruit and fermented dairy products. Plov, shashlik and other heavy, fatty dishes are best saved for the evening — or until the heat breaks. Be especially careful with perishable food: in this heat, mayonnaise-based salads, dairy and meat spoil within hours. Wash fruit and vegetables thoroughly — the risk of intestinal infections rises in summer.

Pay special attention to the elderly, children and the chronically ill. People over 65, children under three, pregnant women, and anyone with cardiovascular disease, diabetes or hypertension suffer the most in extreme heat. Call elderly relatives and neighbours at least once a day. Anyone on regular medication should check with their doctor in advance: some drugs require dose adjustments in hot weather.

Never leave children or animals in a parked car — not even "for five minutes." A car interior in the sun heats up to 60–70 °C within 10–15 minutes.

If You Are Staying at Home

Keep windows shut and curtains or blinds drawn from morning to evening, especially on the sunny side. Air the rooms at night and early in the morning, when it is cooler. Windows facing the sun can be covered with reflective film or even foil — this noticeably reduces how much the flat heats up.

Set the air conditioner to 24–26 °C, not to the minimum. A difference of more than 8–10 degrees from the outside temperature is hard on the heart and blood vessels — and a moderate setting eases the load on the power grid, which matters for the whole neighbourhood. Don't point the cold airflow directly at yourself, and don't sleep under it.

No air conditioner? A fan, damp sheets or towels hung around the room, a cool (not ice-cold) shower several times a day, and wiping your neck, wrists and face with a damp towel all help.

Switch off appliances you're not using. The stove, oven and iron add heat to the flat — cooking is best done in the morning.

Make sure pets have constant access to water and a cool place to lie.

If You Are Working

If you work outdoors (construction and road workers, farmers, couriers):

• Where possible, shift heavy physical work to the early morning (before 10–11 a.m.) and evening (after 5–6 p.m.).
• Take breaks in the shade every 45–60 minutes — more often during peak hours. Working alone in extreme heat is dangerous: someone should be nearby to notice the first signs of overheating.
• Keep water with you and drink small amounts every 15–20 minutes, without waiting until you feel thirsty.
• Wet your head covering and the back of your neck with water.
• Employers should adjust work schedules during these days, provide drinking water and set up shaded rest areas. This is not only a workplace safety requirement — it is the best way to prevent accidents and keep the workforce functioning.

If you work in an office or indoors:

• Don't sit directly under the air conditioner — going from street heat into a blast of cold air is a recipe for colds and muscle inflammation.
• Keep a bottle of water on your desk and drink regularly.
• Plan your commute to spend as little time in the sun as possible; carry water on public transport during rush hour.
• If your workplace has a dress code, choose natural fabrics where you can — leave heavy suits and synthetics for cooler days.
• Drivers: air out the cabin before setting off, check the coolant level, and never leave aerosol cans, lighters or electronics in a car parked in the sun. Fatigue and heat dull concentration — start long journeys in the morning.

If the Power Goes Out

Air conditioners running everywhere at once put peak strain on the grid, so it is worth preparing for temporary outages in advance:

• Charge phones and power banks each evening so you can stay in touch.
• Stock up on drinking water — at least 3–4 litres per person per day. During an outage, pumps in apartment blocks may stop, cutting off water to the upper floors.
• Freeze several bottles of water. During an outage they will keep the fridge cold for longer — and you can drink them afterwards. Open the fridge as rarely as possible: a closed freezer holds its temperature for 4–6 hours.
• Avoid the lift during peak-load hours — a sudden outage could leave you trapped in a sweltering cabin.
• Keep a torch handy, and a battery-powered fan if you have one. Without electricity, a damp cloth on the neck and wrists, a cool bath or dousing yourself with water are the best ways to cool down.
• On days when outages are likely, buy perishable food in small quantities — enough for a day or two.

Everyone can help reduce the risk of blackouts: don't set the air conditioner to its lowest temperature, switch off unused appliances, and avoid running the washing machine and other power-hungry equipment during peak hours.

Signs of Heatstroke and First Aid

Warning signs include: headache, dizziness, nausea, weakness, a racing heartbeat, flushed skin, a body temperature above 38–39 °C, and confusion. A particularly dangerous sign is when a person in the heat stops sweating — it means the body's temperature regulation has failed.

What to do before medical help arrives:

1. Move the person into the shade or a cool room.
2. Lay them down with their legs raised and loosen tight clothing.
3. Cool them down: damp towels on the forehead, neck, armpits and groin; fan them; if possible, a cool shower or sponging.
4. If they are conscious, give them water in small sips.
5. If they lose consciousness, have convulsions, or their temperature rises above 39 °C, call an ambulance immediately on 103.

Extreme heat is a test for everyone, but with sensible precautions it can be endured without lasting harm. Look after yourself and your loved ones — above all those who suffer most in the heat: the elderly, children and people with chronic illnesses.