It doesn't take much to stay healthy in persistently high temperatures. It almost goes without saying that you should do physically demanding work and intense sports in the cool morning and evening hours. But the following could also help:

• Avoid shopping or going for walks during the hottest part of the day (11 a.m. to 6 p.m.).
• Ventilate sufficiently in the early morning and at night, and keep your living and working spaces adequately shaded during the day. External shading such as roller shutters are more effective than internal curtains, for example.
• Cool your body with a cool foot bath, a suitable body lotion, or a thermal water spray.
• Do not stay in an overheated car longer than absolutely necessary.

Appropriate clothing also helps us during the hot season. However, less is not necessarily better. Loose, light, and breathable clothing is better than a tight shirt and short jeans, as it allows air to circulate around the body. Light-colored clothing heats up less than dark clothing. Of course, our heads also need appropriate protection, as the brain is most susceptible to overheating. In some situations, such as on a crowded bus, a fan can also provide a cooling breeze.

Last but not least, a diet adapted to the heat can also help us through the hottest days. Light, fresh, and chilled food in several small meals puts far less strain on the body than protein-rich and fatty foods, as these increase body heat. Drinking enough is a basic requirement; in extreme weather conditions, this can be up to one glass per hour. In addition to water, unsweetened teas are also a good option. Alcoholic and (highly) sugary drinks dehydrate the body and should be avoided.

Hot days are defined as days when the air reaches a maximum temperature of 30°C or more. If, on the other hand, the nighttime temperature does not fall below 20°C, this is considered a tropical night. You can see how climate change is expected to affect the Mainz urban area in the Geographic Information System. Under the topic selection "Climate Change," you will find, for example, the number of hot days and tropical nights expected in Mainz from 2031 onwards, as well as their distribution within the city. This forecast by the German Weather Service for Mainz proves that climate change has already arrived and will intensify significantly in the future. You will find the corresponding link below in the list of links.