The world is on fire, and we are all feeling the heat. Across the world, temperatures are regularly soaring every summer, and it’s likely to only get worse from here. We’re likely to experience intense summer heat waves for the indefinite future and while warm weather is always expected this time of year, especially in temperate climates, beating the heat can be tough for those who don’t know how or don’t have the resources to cope. Preparing for a heat wave and knowing how to stay safe and cool is important, especially for the very young, old, and other vulnerable members of society as they are more susceptible to things like heatstroke, heat stress, and exhaustion.
Why does hot weather affect us like this? These adverse outcomes happen when our bodies can no longer cool themselves efficiently. According to Mayo Clinic, heat exhaustion occurs when it’s hot and you overexert yourself (such as engaging in strenuous exercise), get dehydrated, drink alcohol, or overdress.
Tell-tale signs of heat exhaustion include fatigue, significant sweating, cramps, thirst, headache, fainting, nausea, dizziness, a weak and rapid pulse, and low blood pressure when you stand. People suffering from heat exhaustion might also have cool, moist skin with goosebumps despite the heat.
If left untreated, heat exhaustion can lead to heatstroke, which happens when your core body temperature hits at least 104 F. So how do you stay safe in extreme heat, and what should you do if you do start experiencing symptoms of heat exhaustion? Keep reading for tips on how to stay safe in extreme heat.
Drink tons of water and avoid alcohol
You may be tempted to grab a cold alcoholic beverage when the weather gets hot, but it’s actually not in your best interest to do so. Alcohol dehydrates your body and can affect your ability to regulate your temperature, which can lead to heat exhaustion, according to Mayo Clinic.
Instead, make sure you’re staying hydrated by drinking lots of water or sports drinks with electrolytes, which can also help if you’re experiencing cramps. In extreme heat, the CDC recommends drinking more water than usual, even if you’re not thirsty. Staying hydrated helps your body sweat, which regulates your core temperature and keeps your body from overheating.
Avoid strenuous outdoor activity during the hottest hours
If possible, take it easy and stay inside during the hottest parts of the day. If you can’t avoid being outside during these hours, make sure to stay in the shade as much as possible, drink lots of water, and wear sunscreen, a hat, and loose, lightweight clothing.
Don’t stress too much about needing to be outside, though. Dr. Phillip Kadaj, MD, a health expert for JustAnswer, says that for healthy people, short periods of time in excessive heat can be okay. He recommends seeking shade every 15 to 30 minutes. However, he notes that “people with chronic medical conditions or the elderly should never really spend more than a very short time in excessive heat.”
Keep cool indoors
This one is a bit of a no-brainer, but if you have air conditioning or fans, you want to blast that cool air and circulate it as much as possible to keep your temperature down. According to the CDC, “Air-conditioning is the number one way to protect yourself against heat-related illness and death.” You should also close your windows, blinds, and curtain to keep out the sunlight and hot air, and avoid using your stove and oven as they will only make your house hotter.
If you’re really struggling to stay cool inside, the CDC also recommends taking a cool shower or bath to get your body temperature down.
Stay cool in public spaces
If you’re out and about in the midst of a heatwave or having trouble staying cool at your house, Dr. Kadaj says public buildings or restaurants are good options for keeping cool. Fast food chains are a good option. “Grab a good book and buy water and take a rest in a fast-food restaurant if it is really hot outside,” he says. “Or find a library and check out a book and rest and read for a while during hot parts of the day.“
If you’re driving around, make sure to use the AC as well. “Cars are often very warm in the heat so be sure to turn the vehicle on and get the AC going before you get in,” Dr. Kadaj says. Never leave anyone in a parked car during extreme heat, especially children or pets.
And if you have to be outside, Dr. Kadaj recommends finding a shady area with a nice breeze if possible. “The shade and breeze will keep you cool.“
Learn how to monitor your own body heat
Watch for signs of excessive sweating and any possible signs of heat exhaustion, both in yourself and in others. This might include nausea, dizziness, headaches, extreme thirst, rapid pulse or breathing, and a temperature of 104 F or over. If you’re experiencing symptoms of heat exhaustion or just feeling overheated, Mayo Clinic recommends resting in a cool place (an air-conditioned building if possible, a shady spot or area with a fan if not) and lie on your back with your legs raised slightly higher than your heart. Drink cool fluids like water or sports drinks and cool your skin by takin a cool shower or bath, or placing cool, wet towels on your skin. Loosen the clothes you’re wearing and remove any unnecessary clothing.
If you don’t start to feel better within an hour, seek medical attention.
How to know if you’re simply too hot or experiencing heat exhaustion
While Dr. Kadaj says it’s often difficult to tell the difference between heat exhaustion and simply being hot or overheated, but there are some simple clues you can use to help yourself or someone in need.
“If you suspect someone might have heat exhaustion and is conscious and responsive, they should be immediately moved to the shade or a cool place if available,” he says. “If they are exhibiting symptoms like confusion, shortness of breath, difficulty walking while in the cool environment, this could be a sign of heat exhaustion.”
If they quickly return to normal, then they were just hot. If not, then this could be a sign of heat exhaustion. Another clue, according to Dr. Kadaj, is subjective sense of temperature. “If someone starts to feel cold or have goose bumps even in extreme heat, this is a bad sign and indicates impending heat exhaustion and serious medical injury. If you aren’t sure, call 911 and get a professional immediately.”
Before you go, check out our favorite recovery essentials for chilling out your body after a tough workout (or just existing in the heat):
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