The Rwanda Meteorology Agency reported a rare upsurge of heat in different parts of the country especially in the City of Kigali where a temperature of above 32 Degrees Celsius was recently recorded. This is the highest ever recorded temperature in the past six years. The heatwave was recorded starting from March 5 to 8, in many parts of the country. ALSO READ: Meteo Rwanda explains rare heatwave in Kigali According to the World Health Organization (WHO), if you feel dizzy, weak, anxious or have intense thirst and headache during a heatwave, it is best to move to a cool place as soon as possible and measure your body temperature.” This hot spell has more effects on the body especially dehydration which damages kidneys - because kidneys are important in removing waste from the body, said Dr Erhard Dufatanye, a consultant internist, Fellow in Nephrology, at King Faisal Hospital in Kigali. “If there is a lot of sunshine or extreme heat, most people perspire heavily, the body dehydrates and this leads to vessel dilatation, reducing the blood flowing in body organs, especially kidneys. The more you sweat, you lose some important salts,” he said. To protect yourself, you should drink more water, especially cold water. You can also open windows to get fresh air in the house, but if the sunshine reflects inside, do not open windows. You can also wear sunglasses and hats to protect your skin from too much sun. People with chronic diseases who keep medicines at home should keep them in a cool place; not in fridge but in a cold place with atmost 25 Degrees Celcius for maintaince. You should switch off unneeded bulbs and other electronic devices like computers which increase heat in the house.” Besides drinking some water or fruit juice to rehydrate, here are some more tips on what to do to stay cool during a heatwave: Stay hydrated If you have to be outside during a heat wave, it is more important to drink up. Drink six to eight glasses of water a day, even if you are not thirsty. Avoid sugary or alcoholic drinks These will actually make you lose more fluids and promote dehydration. You have to stick to drinks that are cold. But ice-cold liquid can actually cause stomach cramps. If you are on a fluid restrictive diet or have a problem with fluid retention, talk to your doctor before drinking more than your normally advised amount. Dress for the weather During a heatwave, you have to dress appropriately. Wear loose, lightweight, light-colored clothing, and shield yourself from the sun with hats, sunglasses and sunscreen. This will help protect your skin from sunburn and help absorb sweat to keep you a little cooler. Take a cool shower or bath You should take a cold water shower or cool down with a wet towel. Rest in a cool place To help your body temperature get back to normal, you can rest in a cool place with air conditioning, or in the shade – if you have them. Better food options Reduce consumption of protein rich foods such as red meat, as they increase metabolic heat and warm the body. Eat fresh fruits and vegetables.