First, although it can be tough, try to limit your time in the sun while it’s at its hottest, which is between 10am-4pm. High temperatures can increase the likelihood of heat exhaustion which can lead to heat stroke. There are organizations around the country that provide temporary air-conditioned public spaces to help deal with the health effects of a heat wave. They are known as “cooling stations.” To find a cooling station in your area, call 2-1-1 . If your city does not have a designated cooling station set up, try spending as much time as possible in public air-conditioned places such as libraries, malls, community centers, and other public locations.
Second, dress simply in lightweight, loose-fitting, light-colored clothing. Shorts and short sleeves are good choices, although lightweight long-sleeve shirt and pants are actually better if you’re hiking or will be outdoors for any length of time since it provides more sun protection. Cotton clothing tends to keep you cool. Don’t forget your head! A wide-brimmed hat will provide shade. In extreme places, try a bandana folded in a triangle and wrapped over your head. It will keep the sweat away, while allowing your body to still release heat. If you have long hear, wear it up and off your face and body.
Third, during this hot time it is important to pay attention to how your body is feeling. Signs and symptoms for a heat related illness can include heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting, and fainting. During heat waves it is important to try and keep your body temperature low. Most important: Stay hydrated! Make sure you are getting plenty of water. Taking sips throughout the day and drinking before you become thirsty will help regulate your body temperature. Some drinks, such as coffee or other caffeinated beverages, and alcohol, actually cause dehydration, so you may want to limit or avoid those altogether during times of extreme heat. In addition to drinking water, try to find a spray bottle or squirt gun and use it to spritz yourself too. Get in front of a fan if you can.
Finally, eat to stay cool. Food can keep you cool if you can get fresh salads, vegetables and fruit. They have a lot of water in them, while meat and protein-heavy foods actually can increase your body’s heat production which can add to loss of water. Avoid eating junk food which won’t give you the healthy energy you need to cope with the heat. Cold soups are great in warm weather. If you haven’t tried them yet, hot weather is the excuse you need!
Stay cool and don’t forget to wear sunscreen and sunglasses. While they don’t necessarily have a cooling effect, their protective effect is vital during warmer weather. Take care!
Message courtesy of Springwire.
Here is some more local information from King County Public Health:
Downloadable heat brochures and fact sheets in Spanish, Chinese, Korean, Russian, and Vietnamese: http://www.kingcounty.gov/health/BeatTheHeat
Heat brochures and posters for people experiencing homelessness: http://www.kingcounty.gov/healthservices/health/personal/HCHN/brochures.aspx
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