In recent weeks, Europe has been sweltering under a severe summer heatwave, causing everyone to look for ways to take care of themselves and their health during this extreme weather. This task is even more challenging for long-haul truck drivers, who must cover routes of several hundred kilometres every day and engage in physical activity during the hottest parts of the day. To make it easier to cope with the summer heat, we’re sharing some tips to help you take care of yourself this season.
During periods of intense heat, it’s important to dress appropriately—wear thin, lightweight fabrics that allow your skin to “breathe.” When outdoors, wear a hat or other head covering. It’s also very important not to forget your sunglasses, so you’ll feel more comfortable whether you’re driving or relaxing.
Make sure to protect yourself from the sun—use sunscreen with SPF every day. This helps shield you from harmful UV rays and prevent problems like sunburn. Remember that even if the sky is cloudy, the sun’s effects remain the same, so the risk of getting sunburned is still high.
The human body cools itself through sweating, and during intense physical activity, the body loses a lot of fluids, so it’s very important to drink enough water during a heatwave. To effectively hydrate yourself, drink water in small amounts throughout the day, not just when you feel thirsty. It is important to avoid extremely cold beverages, as they disrupt the body’s temperature regulation.
During hot weather, when you sweat, your body loses not only fluids but also minerals that are essential for proper bodily function. Therefore, it’s important not to forget about electrolytes—eat more foods containing the necessary minerals or drink electrolyte-enriched beverages. It’s also important to pay attention to your diet—during a heat wave, it’s best to choose easily digestible foods that don’t overburden the digestive system and help prevent drowsiness.
During a heatwave, it’s important to properly care for the truck cab so it doesn’t overheat and cause discomfort. One of the most effective ways to do this is with interior sunshades, often known as “sun visors.” These shades reflect the sun’s rays, thereby reducing heat buildup in the truck cab. Drivers most often use windshield sunshades, but sunshades for the side windows are also available. Try to leave the windows in the truck cab slightly open—this will help prevent excessive heat buildup.
It is very important to use the air conditioner safely and not to overuse it. Before turning on the air conditioner, open the doors and windows to ventilate the truck cab and remove the hot air that has built up inside. Although it may be tempting to set the air conditioner to a very low temperature when it’s hot outside, it’s important to remember that the difference between the temperature inside the cab and the outside temperature should not exceed 6–7 degrees. A greater temperature contrast poses a health risk—it increases the risk of heart rhythm disturbances and dehydration. When using the air conditioner, it’s important to ensure that the airflow isn’t directed straight at your face, but rather toward the windshield or ceiling, so that the cabin is cooled more evenly and the mucous membranes of your respiratory tract as well as your eyes dry out less.