Health Tip

Staying Healthy in the Heat

During the past 20 years, more than 8,000 people have died from excessive heat exposure in the United States, according to the U.S. Centers for Disease Control and Prevention. More people died from extreme heat problems than from hurricanes, lightning, tornadoes, floods, and earthquakes combined.
       Most heat-related deaths occur during the summer. You should be aware of who is at greatest risk and what actions can be taken to prevent a heat-related illness or death. Elderly folks are at a greater risk for heat-related problems as are children, and people with certain medical conditions such as heart disease. However, even young and healthy individuals can succumb to heat if they participate in strenuous physical activities during hot weather. Some behaviors also put people at greater risk for heat-related illnesses, including drinking alcohol, participating in strenuous outdoor physical activities in hot weather, and taking medication that hinder the body’s ability to regulate its temperature or that inhibit perspiration.

Here are some tips for preventing heat-related illness:

• Drink more fluids, regardless of your activity level. Don’t wait until you are thirsty to drink. If your doctor generally limits the amount of fluids that you drink or if you take water pills, ask your doctor how much you should drink when the weather is hot.
• Don’t drink liquids that contain caffeine, alcohol, or large amounts of sugar because these drinks actually cause you to lose more body fluids. Avoid very cold drinks because they can cause stomach cramps.
• Stay indoors and if possible, stay in an air-conditioned place. Air conditioning is the number one protective factor against heat-related illness and death. If your home does not have air conditioning, go to a shopping mall, public library, or other public facility that has air conditioning. Spending even a few hours in air conditioning can help your body stay cooler when you go back into the heat.
• Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath, or moving to an air-conditioned place is a much better way to cool off.
• Wear lightweight, light-colored, loose-fitting clothing.
• Never leave anyone in a closed, parked vehicle.
• Check regularly on infants and young children, people aged 65 and older, people who have a mental illness, and people who are physically ill, especially with heart disease or high blood pressure.

If you must be outdoors in the heat, follow these guidelines:

• Limit your outdoor activity to morning and evening hours.
• Decrease your exercise. If you exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace the salt and minerals that you lose in sweat. If you are on a low-salt diet, talk with your doctor before drinking a sports beverage.
• Try to rest often in shady areas.
• Protect yourself from the sun by wearing a wide-brimmed hat and sunglasses. Wear sunscreen with a SPF of 15 or higher and with UVA/UVB protection.

July 30,2004