Beat the Heat: Preventing Heat-Related Illness this Summer

Let’s be real here for a moment. It’s hot out there. It is June, in Texas, and it is hot. Though some of us are moderately acclimated to this summertime heat, many of us are more reactive and sensitive to the hot, and we mean hot, weather that occurs this time of year. What’s more- it will only get warmer in the next few months. We are sweating just thinking about it over here….

It’s important to be aware of heat-related illnesses that can strike. While the body typically cools itself off by sweating, sometimes that is not enough. If the heat is significant enough, the body’s temperature will rise rapidly. If the body gets too hot, this may lead to conditions such as heat stress, heat stroke and heat exhaustion, dehydration, etc. all of which are preventable. It being National Safety Month and all, let’s dive into some basic heat safety.

Heat Precautions: 

• Increase your water intake.  Even if you aren't necessarily thirsty, you should be drinking plenty of water frequently throughout the day.
• If you are working or exercising outside, try to take care of these activities in the early morning or evening when it is cooler out and make an effort to drink small amounts every 15 to 20 minutes.
• Wear clothing that is loose and allows for the evaporation of perspiration.
• Avoid soda, alcohol and drinks that contain caffeine, as these can cause dehydration and loss of body fluid.
• Protect your face with a hat and avoid the sun as much as you can. Sunburns slow the skin’s ability to cool off.
• Never leave children or pets inside a hot, closed vehicle.
• Find shelter and/or rest in the shade if you find your body heating up rapidly.
• Check the heat index each day to know what’s in store and what to prepare for.

Heat Illness Symptoms:

• Substantial sweating
• High body temperature
• Dizziness
• Weakness
• Nausea
• Muscle cramps or twitches
• Headaches
• A weak but rapid heartbeat
• Red, hot, dry skin  

Keeping Cool:

• Water, water, water. Drink it, swim in it, spray your face with it, soak your feet in it. Have as much of it as you can, and drink more than you usually do during the hotter months.
• Stay downstairs, especially if you have no AC. The lower floors of your house will be the coolest, since heat rises.
• Take frequent cold showers or baths if your body temperature rises or if there is no AC in the house.
• Eat light meals that are easily digested. The heavier the meal, the harder your metabolism has to work to digest it, heating your body up in the process. Fruit is good to eat because it has water in it.
• Avoid vigorous work during the hotter times of the day.
• Be aware of the heat illness symptoms and pay attention to your body.
• If your home looses power during extreme heat, find shelter in an air conditioned space.

For more information on how to beat the heat, check out these tips from the National Weather Service.

Written by 

Amanda Taylor

Michael & Susan Dell Center for Healthy Living

[image: flickr/gagilas]