How To Stay Cool in Hot Weather
Eleven ways to prevent heat stroke and heat exhaustion
Eleven ways to prevent heat stroke and heat exhaustion
When temperatures soar, it’s important to recognize the signs of heat-related illnesses and how to prevent them. Extreme heat can be dangerous and cause more than just feeling sweaty and uncomfortable.
About 1,220 people in the United States are killed in extreme hot weather each year, according to the Centers for Disease Control and Prevention (CDC).
Anyone can get sick from the heat, but children, especially those younger than two, elderly and people with chronic illnesses are at highest risk.
“Normally, your body keeps cool by sweating but certain factors may interfere with your natural cooling system, including age, obesity, dehydration, heart disease and use of alcohol or drugs,” says Mohammed Shaker, MD, an internal medicine physician and geriatrician at Scripps Clinic Rancho Bernardo.
“If you cannot sweat enough to cool your body and your body temperature gets too high, it’s important to seek medical help right away to reduce the risk of damage to your brain or vital organs,” he says.
Heat stroke and heat exhaustion
The most common heat-related illnesses are heat stroke and heat exhaustion.
Heat stroke is the most serious. It happens when your body cannot control its rising temperature. You lose the ability to sweat as your temperature skyrockets. Body temperature can rise to 106°F or higher within 10 to 15 minutes.
“Heat stroke can come on very suddenly, and without immediate medical treatment, heat stroke can cause death or permanent disability,” says Dr. Shaker.
Heat stroke symptoms
Heat stroke symptoms may include:
- High body temperature (above 103°F)
- Loss of consciousness
- Dizziness, nausea and confusion
- Hot, dry skin or profuse sweating
- Rapid pulse
- Throbbing headache
Heat exhaustion symptoms
Heat exhaustion is a milder form of heat-related illness. It occurs when the body sweats profusely, resulting in dangerous losses of water and salt. Older people, athletes and workers exposed to very hot weather are among those who face the highest risk.
Heat exhaustion symptoms may include:
- Heavy sweating
- Muscle cramps
- Weakness or dizziness
- Headache, nausea or vomiting
- Fatigue
- Pale and clammy skin
- Fainting
- Fast, weak pulse
“If left untreated, heat exhaustion can progress into heat stroke, so it is important to be aware,” says Dr. Shaker.
11 tips to prevent heat-related illness
Staying cool and making simple changes in your fluid intake, activities and what you wear during hot weather can help keep you safe and healthy.
1. Drink up
Staying hydrated is crucial in hot weather. Be sure to drink plenty of fluids when temperatures are high, especially if you are active. Don’t wait until you are thirsty to drink. By that time, you are already slightly dehydrated. Aim for 16-32 ounces of cool fluids each hour.
2. Avoid sugary and alcoholic drinks
Avoid drinks that can dehydrate you like alcohol and caffeine. Sugary drinks are not the best option as they are linked to weight gain and type 2 diabetes. Water is your best choice.
Keep in mind to avoid very cold drinks, which can have a dehydrating effect and may cause stomach cramps.
If you are on a fluid-restricted diet or take diuretics, consult with your doctor before increasing fluids, especially if you are over age 65.
3. Sports drinks can help
If you sweat heavily and/or exercise for more than 45 minutes, consider drinking a sports beverage or fruit juice to replace water and electrolytes or minerals that your body loses from profuse sweating. Electrolytes play a key role in hydration. They help regulate your body’s fluid balance and are essential for nerve and muscle function.
Sports drinks usually have sugar, so if you’re trying to watch your calories, be careful. They’re best for people who are highly active. If you’re not as active, it’s better to drink water with a splash of fresh orange or lemon juice.
If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor about the best options.
4. Pace yourself, know when to stop
Reduce your exercise during hot weather. If you’re not used to being active in hot weather, begin slowly and then increase your pace gradually.
5. Dress light, wear sunscreen
Dress for the weather, even when at home. Lightweight, loose-fitting clothing lets your skin breathe. Dark colors absorb heat, so stick with lighter shades.
If you go outside, apply sunscreen 30 minutes before going out and reapply as recommended on the package. Sunscreen helps prevent sunburn, which can increase your skin temperature and make it harder to stay cool. Sunscreen also helps reduce your risk of developing skin cancer.
A wide-brimmed hat helps to keep your head cool in the hot sun.
6. Avoid hottest times of day
Plan outdoor activities in the early morning or evening, avoiding the hottest times of the day. Sun rays are strongest between 10 a.m. and 2 p.m.
Be aware of how you are feeling. If you have problems breathing, feel lightheaded or nauseated, develop a headache or feel your heart pounding, find a cool area and rest.
7. Finding a cool spot
If you don’t have air conditioning at home, try a shopping center, movie theater or public library.
Some states have cooling centers where people can go to cool off from the heat. These are public places with air conditioning. Contact your local utility offices to find out which centers are open.
At home, electric fans at home can make you feel comfortable. However, they may not be sufficient to prevent heat-related illnesses during extreme heat. Taking a cool shower or bath may be a better way to cool off.
You may also:
- Use blackout curtains or blinds to block out the sun.
- Open windows at night when the temperature drops.
- Use reflective window films to reduce heat gain.
- Reduce use of the oven or stove to help keep things cool at home.
8. Check on the most vulnerable
Arrange to have someone check on you throughout the day if you are 65 years of age or older or have risk factors, such as obesity or heart disease.
Likewise, if you know someone who is at higher risk, check on them and ask these questions:
- Are they drinking enough water?
- Do they have access to air conditioning?
- Do they need help cooling off?
9. Never leave children (or pets) in a closed car
Never leave children in a closed car; even with a window cracked. Temperatures can quickly become dangerously high, posing a particular risk of heat stroke or death for children. This applies to pets too.
Animals are at risk of heat-related illness too, so don’t forget about your pets at home as well. Provide plenty of water and shade outdoors and consider wetting the animal down when temperatures soar.
10. When to seek medical attention
If someone has heat stroke or heat exhaustion, it’s important to get them medical help right away. Call 9-1-1, move them out of the sun, and cool them down with water from a tub, shower, hose, or sponge.
If possible, wrap a cool, wet towel around the person until help comes. If medical help is delayed, call the hospital for more instructions. It’s okay to give non-alcoholic fluids as long as the victim’s muscles are not twitching. If vomiting occurs, turn the person to the side to keep the airway open.
11. Stay informed
Prevention is the best defense against heat-related illness. Check the local news for health and safety updates related to hot weather.
The CDC’s HeatRisk is a health-based online tool that provides heat forecasts and hot weather safety tips. It uses a scale to show the level of heat risk in specific areas. All you need to do is enter your zip code.