Doctor Nguyen Huy Hoang of the Vietnam Undersea and Hyperbaric Medicine Association warns that intense heat not only causes fatigue but also silently impairs memory, concentration, and mental health.

The human body constantly tries to maintain a core temperature of 36,5-37,5 degrees C, Doctor Hoang explains. When ambient temperature rises, the thermoregulatory system works at full capacity to dissipate heat. Prolonged dehydration and lack of sleep cause stress hormone cortisol levels to spike. Therefore, people should reorganize their biological rhythm, concentrating work during cooler hours and resting during intense heat instead of enduring harsh weather.

Everyone should limit movement during midday, intense heat. *Photo: Giang Huy*

To safeguard health during hot weather, Doctor Hoang recommends a specific schedule for daily activities. The period from 5h to 9h in the morning is ideal for important tasks. During these hours, the air is fresh and the brain is most alert, making it suitable for exercise, complex work, or for children to learn logic-based subjects.

As temperatures begin to rise from 9h to 10h, people should gradually shift to lighter activities. The 10h-16h period records the most intense heat of the day. The doctor advises limiting outdoor exposure and avoiding strenuous physical activity. During these hours, people should work or study familiar content in a cool, well-ventilated room and take a 20-30 minute nap.

From 16h to 19h, the ambient temperature gradually decreases but still retains heat. During this time, people should prioritize light activities such as walking, stretching, showering, and having dinner. From 19h to 22h30, the cooler air helps people complete remaining tasks, but intense mental activity close to bedtime should be avoided.

The doctor notes that continuous work overloads the brain and rapidly increases body temperature. People should regularly stand up, walk around, stretch, and take deep breaths between work sessions to relieve stress. Maintaining a habit of sleeping before 23h ensures alertness for the next day, as short naps under 45 minutes only provide temporary brain support. Additionally, limiting consumption of coffee, tea, energy drinks, soft drinks, and iced water can prevent damage to the kidneys and cardiovascular system.

Thuy An