As we take to baking on the beach or sequestering ourselves in cool spaces on sweltering days, heat safety should stay in the forefront of our relaxed summer psyches. We can understand the regimen for handling summer heat from five important angles: finding heat relief in the home, the best clothing to battle boiling temperatures, weather-appropriate diet and exercise, protecting high-risk individuals, and knowing signs and symptoms of heat exhaustion. Warm weather shoudn’t be a deterrent for summer fun as long as we can defend ourselves in the hot spells.
1. In the home
People who live in homes with no air conditioning should…
-Keep blinds closed from morning until the late afternoon to block extra direct heat from sunlight.
-Stay on the lowest level of your home.
-Use a fan. Do not place the fan directly in front of a window because it may push hot air in. Try placing the fan so that it blows in the room and out the window instead.
-Save electricity and turn off all fans in enclosed rooms not occupied. The fan’s motor generates unnecessary additional heat when no one is in the room.
-Air conditioning is the best defense against heat related illness, so check your local listings of public buildings that have it.
2. Clothing
-Summer Fabrics: Wear natural fabrics (cotton, silk, linen) rather than polyester, rayon, or other artificial fibers (with the possible exception of performance fabrics).
-Wear Light Colors: Darker colors will absorb the sun’s rays and be warmer than light or white clothing, which reflects light and heat. Wear natural summer clothing.
-Cover Up: Covering up may actually keep your cooler, especially if the heat is low in humidity. In the scorching temperatures of the Middle Eastern deserts, traditional cultures wear clothing covering from head to toe. By protecting your skin from the sun beating down, you’ll also shade your skin. Be sure your clothing is natural fabrics, and loose.
3. Diet & Exercise
Diet
-Avoid drinks with alcohol or caffeine. They can stimulate or depress briefly, but make the heat’s effects on your body worse. This is especially true about beer, which dehydrates the body.
-Heavy sweating removes salt and minerals from the body. A sports beverage can replace the salt and minerals you lose in sweat.
-Eat small meals of carbohydrates, salads and fruit, and eat more often. Avoid foods that are high in protein, because they increase metabolic heat. This will help your body regulate in the heat easier.
Exercise
-Move your exercise routine to early morning or later in the evening – even swimming. (pool dangers related to heat exposure do occur i.e. sunburn, sun exposure and skin cancer etc.)
-Acclimate to hot, humid conditions by gradually increasing your workout intensity and duration over 10 to 14 days.
-Do supervised workouts by athletic trainer if possible.
4. Individuals Facing A High Risk for Heat Exposure: Pets, Children, and the Elderly
The best way to help individuals at a higher risk of heat exposure to stay safe, is to pay very close attention to them.
Pets
-Pets can be sunburned too, and your pet may require sunscreen on his or her nose and ear tips.
-Pets with light-colored noses or light-colored fur on their ears are particularly vulnerable to sunburn and skin cancer.
-Pets need exercise even when it is hot, but extra care needs to be taken with older dogs, short-nosed dogs, and those with thick coats. On very hot days, limit exercise to early morning or evening hours. Keep in mind that asphalt gets very hot and can burn your pet’s paws.
-Don’t take your pets to crowded summer events such as concerts or fairs. The loud noises and crowds, combined with the heat, can be stressful and dangerous for pets. For your pet’s well being, leave it at home.
Children
-Encourage children to drink regularly, every 20 to 30 minutes; have them drink until they’re not thirsty, and then another half glass (for kids under 10 years old) to full glass (for kids 10 and older)
-Limit outdoors playtime between 11 a.m. and 3 p.m., when the sun is at its peak
Elderly individuals
-During the hottest summer months, visit elderly family or friends twice a day.
-Help your elderly pal to get to know the neighbors – isolated elderly adults are at a much higher risk of heat related health problems and death. .
-Work with utility company to ensure that electricity is not shut off during the hottest summer days.
-Provide on-going education to all elderly individuals. Go over topics such as heat exposure related symptoms and where to call for help.
-Some states and cities are even starting some great programs like The City of Philadelphia’s Cool Homes Program, which provides cooling solutions for elderly low-income residents. Try to find out if options like this exist in your area by checking with the local utility companies or you.
***Never leave anyone in the car while you run to do a quick errand. Not a pet, not a child, not anyone. Cars can become overheated quickly and when overheated become like ovens. On a 93-degree day, the inside of a car can exceed 125° degrees Fahrenheit in as little as 20 minutes.
5. Knowing signs and symptoms of heat exhaustion which leads to heat exposure (or heat stroke)
Heat exhaustion
Clammy skin
Loss of color in skin
Sweating
A tired, overestimated look on someone’s face
Dry mouth
Headache
Heat exposure (heat stroke)
High body temperatures – (over 103 degrees F)
Confusion
Poor breathing – if you can’t hear a person breathing it can indicate a problem
Seizures
The person has stopped sweating
Weak pulse
Hot dry skin to the touch
Fainting or total loss of consciousness
