As temperatures continue to rise across parts of Nigeria, health experts are urging residents to take extreme heat seriously and adopt everyday habits that can protect their health.
The scorching conditions can make ordinary activities such as commuting, working outdoors, shopping and exercising increasingly uncomfortable. More importantly, prolonged exposure to high temperatures can lead to dehydration, heat exhaustion and potentially life-threatening heatstroke.
A report by the Climate Impact Lab has projected that Nigeria could record 31,400 additional heat-related deaths between September 2026 and February 2027 as the El Niño weather pattern intensifies. The figure is a projection, not a confirmed death toll, but it highlights the need for preventive measures.
Here are seven practical lifestyle changes Nigerians can adopt to cope better with extreme heat.
1. Drink Water Regularly
Do not wait until you feel thirsty before drinking water. Keep safe drinking water nearby at home, at work and while travelling.
Water-rich foods such as watermelon, oranges and cucumber can also contribute to hydration, although they should not replace drinking water.
People who have been advised by a healthcare professional to restrict their fluid intake should follow that advice.
2. Wear Light and Breathable Clothing
Tight, heavy clothing can make hot weather more uncomfortable. Choose loose-fitting clothes made from breathable materials such as cotton and linen.
Light-coloured clothing can also help reflect sunlight. When going outdoors, consider using a wide-brimmed hat, sunglasses or an umbrella to reduce direct exposure to the sun.
Even people who work in formal settings can choose lighter fabrics and fewer layers where workplace dress codes permit.
3. Adjust Your Daily Schedule
Where possible, schedule outdoor activities for the early morning or later in the evening, when temperatures are generally lower.
Market visits, exercise, strenuous household chores and other physically demanding activities should be moved away from the hottest part of the day whenever practical.
Outdoor workers should take regular breaks in shaded or cool areas and avoid pushing themselves beyond their limits during periods of intense heat.
Parents should also monitor children’s outdoor activities and ensure they have access to water and opportunities to cool down.
4. Keep Your Home Cool
Air conditioning is not affordable or available to everyone, but simple measures can make indoor spaces more comfortable.
Close curtains or blinds during the day to reduce direct sunlight entering rooms. Open windows when outdoor air is cooler, provided it is safe to do so, and use ventilation to improve airflow.
Avoid unnecessary activities that generate indoor heat during the hottest hours. Fans can help in moderately hot conditions, but they may not adequately protect people when temperatures become extremely high.
5. Protect Your Skin From the Sun
Prolonged exposure to ultraviolet radiation can cause sunburn and damage the skin.
Apply a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 to exposed skin before going outdoors. Reapply at least every two hours and after swimming or heavy sweating, following the product instructions.
Sunscreen should be combined with shade, protective clothing and reduced exposure to intense sunlight rather than used as the only form of protection.
6. Pay Attention to Warning Signs
Headaches, dizziness, nausea, unusual weakness and heavy sweating can be signs of heat exhaustion. Anyone experiencing these symptoms should stop physical activity, move to a cooler place and begin cooling down.
If the person is fully alert and can swallow safely, offer water.
Heatstroke is a medical emergency. Confusion, seizures or loss of consciousness during extreme heat require immediate emergency medical attention. Begin cooling the person while help is being arranged, and do not give fluids to someone who is confused or unconscious.
Older adults, young children and people living with chronic conditions may face greater risks and need additional protection.
7. Make Heat Safety a Community Responsibility
Managing extreme heat requires action beyond individual lifestyle changes.
Schools should reconsider outdoor assemblies and strenuous sports during the hottest periods, while ensuring that pupils have access to drinking water and shaded areas.
Employers, particularly those whose workers spend long hours outdoors, should provide rest breaks, drinking water and opportunities to cool down. Work schedules should be adjusted where possible.
Government authorities also have a role to play by improving shade at bus stops and motor parks, creating more comfortable public spaces and providing timely weather information.
Families and neighbours should check on older people, people living alone and others who may struggle to cope with excessive heat.
Conclusion
Extreme heat is more than a matter of discomfort. It can affect health, sleep, concentration and the ability to carry out everyday activities safely.
Drinking water regularly, dressing appropriately, adjusting outdoor schedules and recognising the warning signs of heat-related illness can help reduce the risks.
As Nigeria enters the hotter months, taking these precautions seriously could help individuals, families and communities protect themselves against the effects of rising temperatures.
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