PHOENIX, ARIZONA – JULY 25: Rick White drinks water while cooling off in his tent in a section of … [+]
Heat records continue to affect our planet in unprecedented ways. In fact, every month from June 2023 to May 2024 was the hottest month on record globally, according to the European Commission’s Copernicus reports.
As temperatures rise in America and around the world, the possibility of suffering from heat-related illnesses becomes a reality for many people, especially children, pregnant women, and older adults with pre-existing health conditions. Two of the most serious types of heat-related illnesses are heat exhaustion and heat stroke.
Heat exhaustion occurs when the body cannot cool itself properly in extreme heat and sweating, with significant loss of water and salts from the body. With heat exhaustion, you may develop a mild fever, muscle cramps, headache, fatigue, and general weakness. Heatstroke, on the other hand, is life-threatening and occurs when the body’s heat-regulating system is overwhelmed by extreme heat. Patients with this condition will typically have a body temperature above 104 degrees Fahrenheit, as well as mental status changes such as confusion, agitation, and possibly even seizures and coma.
So what strategies can you implement to anticipate heat-related illnesses so they don’t affect you?
A key tip to prevent these illnesses is to stay hydrated. The body loses fluids and water through sweating in high temperatures. These fluids need to be replenished to avoid dehydration, the leading cause of heat exhaustion. The CDC recommends drinking a glass of water (8 ounces) every twenty minutes when working outdoors in hot weather. Drinking plenty of water should always be a goal in hot weather, even if you don’t feel thirsty. By the time you feel thirsty, your body is likely already behind on replacing fluids.
Limiting sun exposure can also be beneficial in preventing heat-related illnesses. Staying indoors, especially during peak sun hours, can reduce heat exposure. Doing what you can to stay in air-conditioned spaces can mean the difference between staying healthy and developing heat exhaustion. Planning outdoor activities early in the morning or evening will also ensure that the body is exposed to less heat during peak sun hours.
For those who do go outside, wearing a sunscreen with an SPF of 15 or higher will protect your skin from harmful UV rays. Apply it 30 minutes before going outside and reapply it every two hours or more frequently if you are sweating. Sunscreen protects against sunburn, which affects your body’s ability to cool itself and stay hydrated.
Clothing choices can also have a significant impact on your health during extreme temperatures. Lightweight, light-colored, and loose-fitting clothing can help reflect the sun’s rays rather than absorb them when you’re outdoors, keeping you cooler. Additionally, wearing a wide-brimmed hat and sunglasses can protect your face and eyes from direct sunlight.
Understanding and recognizing the signs and symptoms of heat-related illness in yourself and others can help save lives. According to the CDC, more than 1,200 people die each year in the United States due to extreme heat. For example, recognizing a body temperature of 104 degrees or higher, confusion, fatigue, and dry skin as serious symptoms of heatstroke can prompt a person to seek immediate medical attention. Heatstroke is a medical emergency that requires intravenous fluids, cooling blankets, and an ice bath.
Perhaps most importantly, preventing heat-related illness is a collective approach to staying connected with family, friends and loved ones. Checking in on children, seniors and those with chronic conditions can ensure everyone stays safe and gets the help they need to combat extreme heat. These simple strategies can mean the difference between a trip to the hospital or enjoying summer in the comfort of your own home.
