It is important to take precautions to protect yourself and those most vulnerable -- the elderly and young children -- in hot summer temperatures. This is especially true when engaging in physical activity outside. Here are tips from the Kansas Department of Health and Environment to help you stay safe.
Who is At Risk?
Although any one at any time can suffer from heat-related illness, some people are at greater risk than others. Check on:
- Infants and young children constantly
- People aged 65 or older at least twice a day
- People who have a mental illness
- Those who are physically ill, especially with heart disease or high blood pressure
Heat-related Illness
Heat-related illness is always of concern during hot weather, and may be characterized as heat stress, heat exhaustion or heat stroke.
- Heat stress includes faintness, painful muscle spasms and cramps and prickly heat caused by a skin rash from clogged pores.
- Heat exhaustion, which is more serious, includes headache, dizziness, clammy skin, muscle fatigue, chest pain, breathing problems and nausea. Medical attention is necessary if these conditions persist.
- Heat Stroke is a life-threatening condition that should be considered an emergency. Headache, hot and dry skin, temperature of 103 degrees or higher, rapid and shallow breathing, disorientation and changes in consciousness are all symptoms of heat stroke. The person should be cooled quickly with cold, wet sheets or a cool bath and taken to the nearest hospital.
Staying Cool
Follow these steps to minimize your risk of heat-related illness:
- Drink plenty of fluids, especially water. Don’t wait until you’re too thirsty to drink. Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask him/her how much you should drink while the weather is hot.
- Don’t drink liquids that contain caffeine, alcohol, or large amounts of sugar because they actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.
- Wear loose-fitting, lightweight, and light-colored clothing; protect yourself from direct sunlight by staying in the shade or by wearing sunscreen, a hat, and sunglasses.
- Take cool showers.
- Take frequent breaks to cool off.
- Eat light meals like fruit and salads. Eat apricots, bananas, cantaloupes, oranges, beans, broccoli, potatoes and tomatoes to increase potassium.
- Never leave young children or pets in a car even with the windows cracked.
- Use sunscreen and other measures such as wearing sunglasses to limit UV radiation.
- Create airflow in hot indoor work areas.
- Limit your outdoor activity to morning and evening hours.
- Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage.
- Athletes and coaches should also take special care to avoid dehydration while participating in outdoor sports.
- Avoid extreme temperature changes such as taking a cool shower when overheated.
- During prolonged periods of high temperatures, air conditioning is the best preventive measure. Participate in activities that will keep you cool, such as going to the movies, shopping at a mall or visiting an area beach.
For more information on dealing with extreme summer heat, visit the Centers for Disease Control and Prevention Web site at www.bt.cdc.gov/disasters/extremeheat/index.asp.
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