Poland issues heat‑wave health guidance to stay hydrated and cool

Polish health advisers recommend increasing fluid intake during hot weather to about 3–3.5 liters per day, favouring drinks such as tomato juice that replenish potassium. Alcohol and caffeinated beverages should be avoided because they can lower blood pressure and increase the risk of fainting.

To keep cool, people should wear loose, light‑coloured clothing, use hats and sunglasses, and apply SPF sunscreen. Windows should remain closed during the hottest part of the day and be opened only in the early morning or late evening; curtains or reflective blinds help keep indoor spaces cooler. Cooling sprays, chilled face wipes, and a 15‑minute cold shower provide rapid relief.

For seniors and anyone experiencing reduced appetite in the heat, the advice stresses small, frequent meals rich in water‑laden fruits and vegetables (cucumber, tomato, watermelon, oranges) and the inclusion of protein sources such as yogurt, kefir, cottage cheese, eggs, fish or legumes. Heavy, fatty dishes and large portions should be avoided, and meals are best prepared early in the morning or late in the evening when indoor temperatures are lower.