Summer has arrived and with it those hot, steamy days that many of us dread. While I don’t like the bitter cold of winter, I really don’t like the humid, dreadfully hot days of summer either. The long daylight and warm weather can be nice, but extreme heat can turn a normal day into a dangerous one very fast. “Extreme” heat occurs when the temperature is above 90 degrees and is accompanied by a couple of really humid days. Those are the days you need to be careful to not get overheated. Extreme heat is the cause of more weather-related deaths on an annual basis than any other weather hazard.
That is a strong reason to slow down and pay attention. When the air feels thick and heavy, your body has a harder time cooling itself. Sweating is one way the body cools down, but high humidity makes sweat work less well. This can happen to anyone. It can happen faster if you are older, very young, taking some medicines, have a health condition, or are active outdoors for a long time. Even if you feel fine at the start of the day, heat can build up in your body before you notice it.
FEMA offers some tips for beating the heat:
- If it’s a day of extreme heat, don’t try to cool down using just an electric fan. Fans may move the air around and give you the sense that it’s cooler, but it really isn’t. Body temperature is not reduced simply by blowing hot air around.
- Wear light-weight, loose clothing that lets the air move around you.
- Never leave a child, elderly adult, or pet in a car with the windows rolled up on a hot, summer day. The car quickly turns into an oven and can kill within minutes.
- Drink beyond thirst. You’ll need plenty of fluids to remain hydrated on extremely hot days.
- Check on your friends and neighbors on hot days for signs of heat-related illness.
- Keep your home as cool as possible by leaving the curtains or blinds closed.
- Avoid high-energy activities. Chill out and relax!
- If possible, during the hottest part of the day, go somewhere it is air-conditioned like the library or a store.
These tips are simple, but they can make a real difference. A fan can still help move air, but on the hottest days it should not be your only way to cool down. Try to plan ahead. If you know the forecast will be hot, make sure you have cool drinks ready, your blinds are closed, and your day is set up so you can rest. If you need to be outside, try to do yard work, errands, or exercise early in the morning or later in the evening, when the sun is not as strong. Take breaks in the shade. Slow your pace. It is better to finish a little later than to push too hard and get sick.
Drinking beyond thirst is important. Many people wait until they feel thirsty before they drink, but thirst can be a late sign. Small drinks through the day can help keep you ahead of dehydration. Water is a good choice. If you are sweating a lot, you may also need fluids that replace electrolytes. A cool drink can help you feel better fast. Try to avoid alcohol when it is very hot, since it can make dehydration worse. If plain water is hard to drink, you can make it easier by keeping it cold or taking small sips often.
It also helps to know the signs of heat-related illness. The sooner you notice them, the sooner you can act. Heat cramps, heat exhaustion, and heatstroke are all serious in different ways. They can start out small and get worse if you ignore them. If you live alone, it can help to set reminders to drink water and take breaks. If you are caring for someone else, check in often and look for changes in how they are acting.
Watch out for heat cramps, heat exhaustion, and heatstroke. With heat cramps, you’ll often have muscle pain or spasms in the stomach, arms, or legs. If you think you’re suffering from heat cramps, go to a cooler location and sit quietly until you feel better. If cramps last more than an hour, seek medical advice.
Heat cramps are one of the first signs that your body is under stress from the heat. They may come after exercise, standing in the sun, or doing work in a hot room or yard. If this happens, stop what you are doing right away. Rest in a cool place. Sip fluids slowly. Do not try to “push through” the cramps. That can make the problem worse. If you are helping someone else, stay with them and make sure they rest until the pain eases.
Signs of heat exhaustion include sweating, paleness, muscle cramps, tiredness, weakness, headache, fainting, nausea, and vomiting. If you are showing signs of heat exhaustion, go to a cooler place and relax. Drink fluids that replace the lost electrolytes, and you may want to try a cool bath. If you don’t see any improvement within an hour, seek medical advice.
Heat exhaustion should be taken seriously. It is more than just “feeling tired” in the heat. The body is having a hard time keeping up. Rest is important, and so is cooling down. A cool bath or cool cloths can help. If a bath is not possible, you can use a fan along with cold drinks and a cooler room, but the main goal is to lower body heat. Watch for worsening symptoms. If someone seems confused, becomes faint again, or cannot keep fluids down, get medical help.
If your temperature spikes over 103 degrees, your pulse is rapid, and you’re hot but not sweating, you might have heat stroke. You may also experience dizziness, confusion, or unconsciousness. This is a life-threatening condition. Call 911 or go to the hospital.
Heat stroke is an emergency. Do not wait to see if it gets better on its own. While waiting for help, move the person to a cooler place if you can do so safely. Try to cool them with whatever is available, such as cool cloths or a cool shower, but do not delay calling 911. If the person is confused or unconscious, keep them safe and do not give them food or drink. Fast action can save a life.
Summer is a time to enjoy the weather, but take care if it becomes extremely hot outside. Protect yourself and those you love by paying attention to the signs of over-heating. Stay well, and stay safe.
If heat or another disability-related issue makes it hard for you to stay safe, DNL may be able to help. Disability Network Lakeshore is a nonprofit Center for Independent Living serving people with disabilities in Ottawa and Allegan counties, Michigan. Our services are free, and we can help with information, support, and connections to resources. Call (616) 396-5326 if you have questions or need help.