Hot Weather Health Tips
You know that feeling when you get in your car on a hot July day, and it feels like you’re sitting on the surface of the sun? Yeah, we do, too. It’s brutal, uncomfortable, and can be bad for your health if you’re not careful.
July is typically the hottest month of the year in the United States, with temperatures rising well above 100°F. The temperature of your surrounding environment needs to be low enough for your body to maintain its normal core temperature of 98.6°F. But, what if the surrounding temperature isn’t cool enough? How do you stabilize your body temperature and stay healthy?
How to stay healthy in hot weather
1. Stay hydrated
The #1 tip for staying safe in the heat is to stay hydrated. Drink your water and electrolytes! Drink more liquids than you think are necessary and don’t wait until you’re thirsty to begin hydrating. Consider keeping a case of water bottles in your car during the warmest months in case you or someone you see is in need.
2. Protect your skin
Sunscreen and proper clothing can help keep your body cool and free of sunburns. Sunglasses, hats, loose clothing, and SPF are best when you spend a lot of time outside. Take extra care of your arms, face, neck, and ears, since these areas are usually highly exposed to sunlight. Apply sunscreen 30 minutes prior to going outside, and reapply every two hours.
3. Plan outdoor activities accordingly
Temperatures are usually the warmest for the first few hours after noon, when the sun is at its highest. Consider planning your summer events around the heat of the day. Before lunch and in the evenings are great times of day that can keep everyone participating healthy and safe.
4. Don’t overdo it
Whether you’re outside for work or play, pace yourself and don’t overextend your activity. In times of extreme heat, take frequent breaks from physical activities and get inside with air conditioning whenever possible.
Risk of heat illness
A heat illness is when your body has difficulty maintaining a healthy core temperature in extreme heat or high humidity areas (typically above 90°F). When you get hot enough, your body can start to exhibit heat illness symptoms like dizziness, nausea, sweating, and weakness.
It’s important to know that some people are at a higher risk of heat-related illnesses. Seniors (65 and older), children, and those with chronic medical issues need to take extra precautions to protect themselves in the heat. Some medications have side effects that prevent your body from easily cooling off in extreme heat, so talk with your doctor about your medications. Additionally, those with certain jobs or hobbies that involve frequent outside work, like construction workers, athletes, farmers, military personnel, etc., are also at a greater risk of suffering heat-related illnesses.
Whether you fall in the high-risk camp or not, you still need to be aware of how to keep yourself and others safe in severe temperatures. Luckily, most heat-related incidents are preventable.
Common types of heat illness
Heat rash
A heat rash is a stinging skin irritation caused by trapped sweat that can turn your skin red. Mild heat rashes usually go away when your body cools down, but more severe types may need treatment from a medical professional.
Heat cramps
Heat cramps are muscle spasms that can be painful. Those who sweat a lot may be more prone to cramps during physical activity in hot environments. Your calves, arms, abdomen, and back are most often affected by heat cramps.
Heat exhaustion
Heat exhaustion is a sign that your body is overheated and can’t cool itself off. Signs of heat exhaustion are dizziness, a fast and weak pulse, heavy sweating, and rapid breathing. Resting and hydrating can improve heat exhaustion.
Heat stroke
The most severe and life threatening of heat illnesses, a heat stroke can happen when your body is exposed to high temperatures for a long time. A heat stroke can cause internal damage to your brain, kidneys, and heart if immediate action isn’t taken.
What to do if you experience heat illness
If you or someone you know experiences any kind of heat illness symptoms, call 911 right away as some symptoms can be life threatening. The CDC recommends moving to a cooler area, pausing physical activity, loosening clothing, and using cold towels or cloths to cool down. If you are dealing with heat rash, keep the affected area cool and dry.
Don’t forget about your four-legged friends
Keeping yourself healthy in the heat matters, but it’s equally as important for your pets. Be cautious when you take your pet(s) on walks outside during hot months; instead of planning your walks in the midday heat, consider going in the morning or evening. Additionally, make sure the ground isn’t too hot for your furry friend’s feet. In hot temperatures, animals can be susceptible to developing heat stroke and may not be able to cool off as quickly as humans.
Stay cool and healthy in the heat by fueling your body with nutritious foods, staying hydrated, protecting your skin, and taking frequent breaks from the sun. In extreme heat, don’t forget about keeping your animals, homes, and vehicles safe from the sun, too. Now that you have these health tips under your belt, go outside and enjoy the wonderful outdoors safely!