The scorching summer of 2023 has brought extreme heat to many parts of the country, with Phoenix, Arizona, experiencing a staggering 25 consecutive days above 110 degrees Fahrenheit. Over 46 million people nationwide have been under extreme heat alerts, according to the National Weather Service. In such sweltering conditions, it becomes crucial to take proactive measures to protect yourself and your family from the potentially dangerous effects of extreme heat. Here are four expert tips to help you stay cool and safe during this heatwave:
Step 1: Plan Ahead Dr. Christopher Pullins from the Mayo Clinic emphasizes the importance of planning ahead. It takes approximately 30 minutes for water to be absorbed into your system, so make sure to drink plenty of water before stepping out into the heat. Dehydration can worsen the situation, as it takes around 45 minutes for water to be absorbed if you’re already dehydrated. Therefore, drinking extra water and staying hydrated in advance can be a smart preventive measure against heat-related illnesses.
Step 2: Stay Hydrated Continuously Staying hydrated is a simple yet vital strategy to combat the effects of extreme heat. Sweating not only causes water loss but also depletes essential electrolytes. To rehydrate effectively, drink plenty of water and consider consuming electrolyte-rich drinks. Falling behind on your fluid intake can lead to dehydration, so be mindful of staying consistently hydrated.
Step 3: Dress Appropriately Contrary to popular belief, wearing less clothing might not always be the best way to stay cool in extreme heat. Dr. Pullins advises wearing breathable, loose-fitting outfits, including long-sleeved, UV-protective clothing and a sun hat to shield your skin from the sun’s harmful rays. This can help prevent sunburn and reduce your overall body temperature.
Step 4: Seek Shady and Cool Spots Finding shade is one of the simplest ways to protect yourself from extreme heat. If you lack access to air conditioning, look for shaded areas, such as under trees, to escape the direct heat. If possible, seek refuge in air-conditioned buildings like libraries or shopping malls to cool down.
Recognizing Heat Exhaustion It’s crucial to be aware of the signs of heat exhaustion. Symptoms include nausea, body/muscle cramps, weakness, and headaches. If you or someone around you experiences these symptoms, find a shaded spot to sit, drink water, and loosen clothing to facilitate heat dissipation. Placing cold water or ice packs in your armpits and groin can help lower your body temperature.
When to Seek Medical Help If symptoms persist or worsen, or if you start vomiting, it’s essential to call 911 immediately. Some medications, particularly blood pressure medication, can make individuals more susceptible to heat exhaustion, so it’s advisable to discuss potential side effects with your healthcare provider or pharmacist when taking any medication.
Staying informed and taking appropriate precautions can make a significant difference in protecting yourself and your loved ones during extreme heat conditions. By following these expert tips, you can ensure a safer and cooler summer experience for you and your family.
