Summer is a time for fun in the sun. However, the risk of heat-related illnesses, like heat stroke, increases dramatically when temperatures soar. Heatwaves can pose serious health risks, especially for vulnerable individuals such as the elderly, young children, and those with chronic illnesses. Therefore, understanding how to protect yourself during these hot weather events.
The following are some important (and potentially) life-saving tips to help you and your family stay safe during a heatwave.
What Are Heat-Related Illnesses?
Heat-related illnesses occur when the body’s temperature regulation system becomes overwhelmed by excessive heat. During normal periods of heat, the body can cool itself down by sweating and evaporating sweat. However, these mechanisms can fail during extreme heat events, high humidity, or both. Once that happens, it can lead to a dangerous rise in body temperature.
Recognizing the signs and symptoms of heat-related illness as soon as possible is important. This gives you time to take appropriate action and stop the condition from worsening.
1. Know The Signs of Heat-Related Illness
Heat-related illnesses usually follow a spectrum that ranges from mild to severe, starting with conditions like heat cramps and progressing to more serious conditions such as heat exhaustion and heat stroke, which can be life-threatening if not treated promptly.
If you have been exposed to high or humid temperatures for long periods, look out for one or more of the following:
Heat cramps
- Painful muscle cramps and spasms, usually in the legs and abdomen
- Heavy sweating
Heat cramps are a sign that your body is overheated. Immediately cool down and stay hydrated to avoid more serious heat-related illnesses. For cramps, apply firm pressure on cramping muscles or gently massage to relieve spasms.
Heat Exhaustion
- High body temperature
- Confusion and lack of coordination
- Skin rash
- Dizziness or fainting
- Nausea or vomiting
- Heavy sweating
- Headache
- Rapid breathing and heartbeat
- Extreme thirst
- Dark urine and decreased urination
If you experience any of these symptoms during extreme heat, immediately move to a cool place, loosen tight clothing and drink liquids; water is best.
Heat Stroke
- High body temperature
- Confusion and lack of coordination
- Dizziness/Fainting
- No sweating, but very hot, red skin
Heat stroke is a medical emergency. Seek medical help immediately. While waiting for help—cool yourself or a family member right away by:
- moving to a cool place
- applying cold water to large areas of the skin (i.e., back of neck, armpits)
- Fanning yourself as much as possible.
2. Tips for avoiding heat-related illness
The best way to avoid heat-related illness is to prevent it in the first place. This means using the following tips while under the sun or dealing with high temperatures.
Stay Hydrated
One of the most important things you can do during a heatwave is to stay hydrated. Your body loses a lot of fluids through sweating, and it’s essential to replace them. Drink plenty of water throughout the day, even if you don’t feel thirsty. Avoid beverages that can dehydrate you, such as alcohol, caffeine, and sugary drinks.
- Carry a water bottle with you and sip regularly.
- Infuse your water with slices of fruit or herbs for a refreshing twist.
- Eat hydrating foods like cucumbers, watermelon, and oranges.
- Set reminders** on your phone to drink water regularly.
Dress Appropriately
What you wear can significantly impact how your body handles heat. Choose lightweight, loose-fitting, and light-colored clothing to help keep your body cool. Natural fabrics, like cotton and linen, are breathable and help wick away sweat. A wide-brimmed hat can provide shade and keep your head cool; sunglasses protect your eyes from the sun’s harsh rays.
Seek Shade and Stay Indoors
During peak heat hours, usually between 10 a.m. and 4 p.m., it’s best to stay indoors or in the shade as much as possible. If you need to be outside, try to limit your activities to the early morning or late evening when it’s cooler.
Creating a Cool Environment Indoors
- Use fans or air conditioning to cool your home.
- Close curtains or blinds to block out the sun’s heat.
- If you don’t have air conditioning at home, spend time in air-conditioned public places, such as libraries, shopping malls, or community centers.
- Take cool showers or baths to lower your body temperature.
Use Sunscreen
Sunburn can affect your body’s ability to cool down and make you more susceptible to heat-related illnesses. Always apply a broad-spectrum sunscreen with an SPF of at least 30, even on cloudy days. Reapply every two hours or more often if you’re swimming or sweating.
3. Stay Informed
Keep an eye on the weather forecast during a heatwave. Local news and weather channels provide important information about heat advisories and warnings. Knowing what to expect can help you plan your activities and take necessary precautions.
4. Check on Vulnerable Individuals
Heatwaves can be particularly dangerous for certain groups of people. Elderly individuals, young children, and those with chronic illnesses are more susceptible to heat-related illnesses. Check on family, friends, and neighbors who may need assistance.
5. Know When to Seek Help
If you or someone else experiences symptoms of heat-related illness, it’s important to seek help immediately. For heat exhaustion, move to a cooler place, loosen clothing, sip water, and put cool, wet clothes on the body. If symptoms worsen or do not improve, seek medical attention. For heat stroke, call 911 immediately or go to your nearest emergency room. Take steps to cool yourself until help arrives.
Protecting yourself from heat-related illnesses during a heatwave is essential for your health and well-being. By staying hydrated, recognizing the signs of heat-related illnesses, and knowing when to seek help, you can significantly reduce your risk of suffering from heat-related illness.
Enjoy the summer safely, and stay cool!
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