During a summer heat wave, you have to be extra careful. Both environmental conditions (the weather) and physical conditions (your health) have an impact on your body’s ability to stay cool.
- Are you drinking enough water? Dehydration can lead to heat-related illnesses. Drinking caffeine and alcohol can actually increase your risk of dehydration, so make sure that for every cup of coffee you drink, you have two glasses of water.
- Are you exercising at the right times? Don’t work out during the hottest part of the day! Schedule your exercise for early morning, before it gets too hot, or late in the day after the sun has gone down.
- Do you work outdoors? Dress properly for the weather. Shield yourself from the sun, but don’t overdress. Be sure to drink plenty of water and other non-caffeinated drinks. Take breaks in the shade to give your body a chance to cool off.
- Check your medicines. Some medications limit blood flow to the skin, making your body less able to cool itself. Other medications can alter your sense of thirst. Ask your doctor or pharmacist about your medications and how they may affect you in hot weather.
- Are you carrying extra weight? Overweight people have decreased blood flow to the skin and can hold in heat thanks to that insulating layer of fat. If you are overweight, you also have a greater body mass to try to cool. Losing weight, in the long run, will help your body better manage high temperatures.
- Are you watching the weather? Know when a heat wave is coming and act accordingly. Check the Weather Channel or your local news for information about temperatures and heat indexes. If you live in a city, you may find the tall buildings trapping heat (and pollutants).
- Check your children. Babies do not sweat effectively, but can lose heat quickly thanks to a large body surface compared to weight. Don’t leave your baby unattended in a parked car or a room without good ventilation!
- Check the elderly. Older adults tend to not sweat easily. Other health conditions may also affect their ability to regulate body temperatures.
Most heat-related illnesses — regardless of how prone you may or may not be — can be avoided by keeping cool and drinking plenty of water.