Tips for dealing with summer heat

James Avery | posted July 14, 2010 |

Summer’s warm temperatures and long days offer us plenty of chances to enjoy the sun and spend time outdoors with family and friends. But it’s also important to be careful during those fun times. After all, spending too much time in the heat, especially when temperatures exceed 90°F, can be dangerous.

With that in mind, here are some suggestions to follow when you’re out in the sun this summer and want to avoid the onset of heat-related illness.

• Avoid strenuous activity during the hottest part of the day. If such activity is unavoidable, drink plenty of fluids and take frequent breaks in air-conditioned or shaded areas. Consider monitoring body weight and oral temperature. A weight loss of more than 2 lbs. or an oral temperature above 99° F is cause for concern.
• Do not leave anyone — children, disabled individuals, pets — in cars for even brief periods. Temperatures can rise to life-threatening levels in a matter of minutes.
• Frequently check on the elderly or ill relatives or neighbors. If necessary, move them to an air-conditioned environment during the hottest part of the day.
• To avoid dehydration, make a conscious effort to drink more fluids. Rapid weight loss may be a sign of dehydration. Don't drink liquids that contain caffeine, alcohol or large amounts of sugar — these actually cause you to lose more body fluid.
• Take cool showers, baths and sponge baths to reduce body temperatures. Or dampen your clothes with clean water -- wet clothing has a cooling effect.

Exposure to extreme heat can lead to many health problems, especially heat stroke and heat exhaustion. If severe enough, it can even result in death. Both of these can strike quickly, so it’s important to be aware of their symptoms.

Heat exhaustion occurs when the body loses large amounts of water and salt through excessive sweating, such as during hard labor or physical exercise. The loss of water and salt can disturb circulation and interfere with brain function. Individuals with heart problems or on low-sodium diets are particularly at risk for this illness.

Heat stroke occurs when the body fails to regulate its own temperature and body temperature continues to rise. Symptoms of heat stroke include accelerated heart rate, unconsciousness, seizures, difficulty breathing, heavy sweating, reddened skin, severe vomiting and diarrhea.

Remember, get cool or get help if you feel dizziness, headache, muscle cramps, weakness, nausea or vomiting. Call 9-1-1 if you experience hot, dry skin, confusion, unconsciousness, chest pains or shortness of breath.

As long as you understand and can recognize the symptoms of heat-induced illness, you can act appropriately and get the help you need.