Beat the Heat

Summer is upon us with all its heat and humidity, at times reaching extreme levels.  Many individuals especially infants, small children, the elderly, and those with chronic medical conditions or are prescribed certain medications suffer heat-related deaths and illnesses because their bodies can not compensate to extreme heat. 

Here are some simple tips that can prevent this from occurring: 

• Stay informed.  Listen to your local news and weather channels during extreme heat conditions for health and safety announcements and follow their advice.  This is also important for those suffering from breathing problems or allergies, ozone or allergen warnings are frequently issued during the summer months.

• Get cool and stay cool.  Air-conditioning is the number one protective measure against heat-related illnesses and death.  During times of extreme heat, if your home is not air-conditioned spend time in locations with air-conditioning-- shopping malls, public libraries, movie theatres or heat-relief public shelters in your area--during the hottest times of the day.  Electric fans can help to provide comfort but once the temperature soars above 90, fans alone will not prevent heat-related illnesses.  Cool showers or cool sponge baths are another way to cool off.  Avoid using the oven during the mid day can also help to decrease the temperature in your home.  Keep meals light and cool too.

• Drink more.  Do not wait until you are thirsty to begin to replace fluid loss.  Cool, nonalcoholic beverages are needed to increase fluid intake regardless of activity level.  A sport beverage can replace the salt and minerals lost from perspiration, alternate with a non-sodium rich beverage.  Those individuals on a low-salt diet should contact the physician before drinking a sports beverage or taking salt tablets. If you or your loved one are prescribed  fluid restrictions because of a medical condition, contact the physician for further advice. Alcohol or heavily sugared drinks actually increase the loss of body fluids.  Extremely cold beverages may cause stomach cramps.

• Dress down.  Wear as little clothing as possible and keep it lightweight, light-colored and loose fitting.

• Pace activities.  Try limiting outdoor activity to morning and evening hours.  Take frequent breaks in the shade or cool areas to allow your body to rest and recover.

• Work smart.  If you must work outdoors; wear a wide-brimmed hat, sunglasses and sunscreen of SPF 15 or higher; apply the sunscreen 30 minutes before going outdoors and reapply it according to package directions.  Begin outdoor chores at a slow tempo and increase your level of activity gradually.  Symptoms of lightheadedness, shortness of breath, palpitations, weakness and confusion are signals to stop all activity immediately.  Get into a cool area, drink something cool and allow your body to rest and recover.  

• Travel smart.  Never leave children, elderly individuals, those with disabilities and pets in parked cars for any length of time, automobiles heat up very quickly and the temperatures can rise 20 degrees in 10 minutes.  Always have fresh beverages available on your summertime journeys.

Although anyone at anytime can suffer from a heat-related illness, some are at greater risk than others.  The creation of a twice-a-day telephone or check-in buddy system with those who are more prone to heat-related problems is very crucial to the safety of loved ones and community members.  Heat-related tragedies can be prevented.