Stay Safe in the Heat

Our spring and summer seasons are getting hotter.  Excessive heat is dangerous to our health.  How do we adapt to the hotter temperatures and stay healthy?  First, we need to know how we can adjust our behaviors, recognize the danger signs of heat exposure and when medical interventions are necessary.  

Manage Heat Exposure:

• Stay out of the Sun— Especially during the hottest time of the day.  Draw the curtains to keep the sun from heating up your home.  Sometimes finding a big shade tree to sit under can provide enough cooling if your home is too hot.  Plan ahead and check heat risk in your area by using the CDC Heatrisk Forecast.  Additionally, air quality should be considered if you're going outdoors and exerting yourself, or at higher risk due to health conditions.  To check air quality and forecasts visit Airnow website or download the Airnow app to your smartphone.


• Use a Fan— If the temperature is under 90 degrees, a fan can lower body temperature.  However, if it's greater than 90 degrees, a fan can actually warm the body - that means it's time to find a cooler place to be, use an air conditioner or look for cooling centers in your area.


• Find Cooling Centers—Malls, movie theaters and libraries can be good sources of air conditioning, especially if you don't have friends or family with air conditioning.  Your local government should have a list of local cooling centers. 


• Stay Hydrated—Naturally, when we're exposed to heat our bodies sweat, the evaporation is what cools the body.  While we're losing fluids through sweat, it's critical replenish the body with fluids.  Drink through-out the day to maintain hydration.  Don't rely on your thirst to tell you when to drink, as we age our thirst mechanism is not as reliable.  Fluids with electrolytes may be needed when there is excessive sweating.


• Acclimate to the Temperature— Especially early in the season start slowly to acclimate to the temperatures are they start to rise.  With sudden exposure to hot weather, your body will be less able to tolerate the heat.  Take time to acclimate and take cooling breaks from the heat.  However, if temperatures are really high it's best to stay out of the heat.


• Exercise to get in Shape—Interestingly, the better your fitness level, the better the body can thermoregulate.  Since exercise raises your temperature and heart rate, the body may be familiar with this condition and adapt accordingly.


• Know Your Health Conditions or Medications— Blood circulation moves more toward the skin to dissipate heat in hot climates.  As this happens circulation is reduced to the organs, having heart disease or diabetes can put you at higher risk for a medical emergency.  Additionally, certain medications can make heat stress worse.   Take for example, some antihistamines block the receptor that activates sweat glands which we need to cool our bodies, diuretics often used to treat high blood pressure can be dehydrating.  Check with your doctor or pharmacist to understand how your medications may affect the body's response to heat and make adjustments accordingly.


• Age Makes a Difference— Being older can affect the ability to dissipate heat, be extra cautious if you're 65 years old or older.  Don't think that your body will respond the same to heat as when you were younger.  Keep in mind, it's takes more effort to stay hydrated as the mechanism for thirst is lessened.

Danger Signs of Heat Exposure:

• Those at Higher Risk: Adults and children with asthma, having heart disease, pregnant women, being 65 years old or older, working or exercising in the heat, and all infants and young children.  These populations should be closely monitored during a heat wave.


• Symptoms of Overheating—Pay attention to muscle cramping, unusually heavy sweating, shortness of breath, dizziness, headaches, weakness and nausea.  With any of these symptoms move to a cooler place.  Seek medical help if there is vomiting, symptoms are worsening or symptoms last more than one hour.  Call 911 if the body temperature is 103 degree or higher, this person has hot/red/dry/damp skin, fast strong pulse, confusion and/or is losing consciousness.  This person could be having a heat stroke, this is an emergency situation.


• Be Vigilant—Check on neighbors, friends and family during hot temperatures, our climate is changing and we will need to adapt to a new normal of higher temperatures.  It will be necessary to change our activities and behaviors during these temperature extremes to stay healthy and alive.

Free introductory 15-minute appointments are also available.