It could be worse. At least the conditions here locally aren’t as bad as they are in the southwest United States where temperatures ranging from 110 – 119 degrees are being experienced daily resulting in Excessive Heat Warnings being issued and heat related deaths spiking to record setting numbers.
Still it is oppressively hot in the Piney Woods. With daily reading in the high 90’s added to the high humidity rate, the “feel like” temperature has been over 100 degrees for weeks. What is worse, the National Weather Service predicts that it will get even worse in the month of August.
While basking in the sunshine can be a wonderful thing, extreme heat can be deadly, especially to children, older people, pregnant women, and those with chronic health conditions.
Here are some tips offered by the American Red Cross on what can be done to protect yourself and loved ones from the heat.
1. Be sun smart
It’s best to avoid going out during the hottest hours of the day, but sometimes that can’t be avoided. When out in direct sunlight, wear (and regularly reapply) sunscreen, and cover your head with a hat. Remember to take regular breaks indoors or in a shady area to avoid getting heat exhaustion or heatstroke. Wearing light-colored, loose-fitting clothing will also help you to stay cool.
2. Wetter is better
Heat escapes through the skin, which is the largest organ in the body. So, the more skin you can cool down, the better. There are various methods for how to cool your skin down in baking hot weather. For example, drenching a t-shirt and keeping it wet can be very effective. If you’d rather not walk around in wet clothing, you can buy cooling spray, or having a cool shower will work just as well. You can quickly cool yourself down by putting your hands and feet in cold water. Wrists and ankles have lots of pulse points where blood vessels are close to the skin, so you will cool down more quickly.
3. Drink plenty of water
In hot weather, it’s important to avoid caffeine and make sure you’re drinking lots of water. If possible, drink isotonic sports drinks to replenish the lost salts, sugars, and fluids Both cool and hot drinks will work to keep your core temperature at the same temperature, so consuming hot drinks will not cool you down more effectively than cold drinks. In the heat, you should avoid drinks containing caffeine, including tea and coffee. It’s typically best to stick to water.
As you sweat throughout the day, the liquids you are losing need to be replaced to avoid dehydration. Symptoms of dehydration include a dry mouth, dizziness or confusion, and headaches. If untreated, dehydration can lead to heat exhaustion. If the person’s condition gets worse, you should call 911 for emergency help.
4. Limit your alcohol
Mixing too much sun with a few too many drinks is not a good combination. Alcohol causes dehydration, which can hit especially hard if your body is already struggling to stay cool in the summer. Drinking alcohol can also make it harder to get a good night’s sleep, something that’s already difficult in warmer temperatures.
While you may fall asleep quickly, you’re likely to have poor-quality sleep and wake up earlier than usual – not exactly the refreshing sleep you’ll need. Try to drink in moderation and read more advice on how to keep cool at night during a heatwave.
5. Eat light meals to feel cooler
When it’s hot, you are far better off sticking to light, well-balanced, regular meals. Food with a high water content like strawberries, cucumber, celery, and lettuce, will also help to keep you hydrated and cool in summer weather. You can also try foods with high fluid content like soups and stews that contribute towards hydration levels.
6. Limit physical activity to cooler parts of the day
It’s important not to disrupt your routine too much because of hot weather, but sometimes you may have to. An early morning run may feel punishing when you’re nice and sleepy in bed, but it could be dangerous to exercise in the blazing midday sun and risk dehydration, heat exhaustion or heatstroke.
Take the temperature into consideration when planning your day and, if you can, limit physical activity to when it’s cooler. If you do decide to workout or play sport, ,make sure to drink lots of water and take more breaks than usual to make sure you’re not putting any extra stress on your body. You should also make sure you take a cold shower after exercising to cool down and follow our other advice for staying cool throughout the day.
7. Know the risks
The heat can have a serious effect on your physical health, and especially during a heatwave, it’s important to look out for signs of heatstroke and heat exhaustion. Many people believe that heat exhaustion and heatstroke are the same things, but heatstroke is potentially far more serious.
Heat exhaustion is caused when the body loses excess water, salt, and sugars through sweating. It can be treated by having plenty to drink, keeping out of the sun, and knowing how to cool down.
Heatstroke occurs when the body’s temperature becomes dangerously high and the body is no longer able to cool itself. Symptoms include confusion, headache, nausea, and muscle cramps.
Another symptom is paler skin than normal – depending on your skin tone this could mean your skin looks ashen, grey, or a more yellowish hue. It might be easier to notice this change in colour on the palms of hands, nails, or eyes, gums, and tongue.
Heatstroke can develop with little warning and quickly lead to a person becoming unresponsive. It’s vital to cool them down as quickly as possible by wrapping them in a wet sheet or clothing and dialing 911. Babies and children are more vulnerable to increasing temperatures, so stay informed and follow our guidance on how to keep a baby cool in the heat.
Learn first aid advice for someone with heatstroke or heat exhaustion through these online resources.
First aid for someone with heat stroke: symptoms and signs
First aid for someone with heat exhaustion: symptoms and signs
First aid for a child or baby with heat exhaustion: symptoms and signs