Chill Out
Taking the Heat:
Sun and Hot Weather Safety
Ah, summer.
Oops, you forgot the sunscreen, you aren't drinking enough water and the temperature is rising.
Ouch, summer.
Heat-related illness and severe sunburn are preventable, yet thousands suffer every year and hundreds will lose their lives to excessive heat exposure. It's tempting to enjoy the summer's heat, but be careful.
The best advice is to limit your time in the sun, but if that's not an option, follow these tips to help prevent you from getting scorched.
Drink plenty of non-alcoholic fluids. Staying hydrated can keep your body cool. "I encourage people to drink at least a quart of water a day plus another quart of either water, sports drink or another healthy beverage," says David Kaminski, MD, of the Emergency Department at Alamance Regional Medical Center and Medical Director for Alamance County EMS. "In hot or humid weather, people need even more fluids. Some people who work outside in the heat may need to drink one to three gallons a day."
Be generous with sunscreen – use SPF 30 or better. The most effective products will be labeled with "broad spectrum" or "UVA/UVB protection." "Apply sunscreen liberally about 30 minutes before going into the sun," says James Patterson, MD, a dermatologist on the medical staff of Alamance Regional Medical Center and Alamance Dermatology. "You should reapply after engaging in rigorous activity, swimming or simply being out in the sun for a few hours."
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Quiz: Swimming Safety 1. If you experience a leg cramp while swimming, it's best to swim to safety as quickly as possible. False. Float on your back, bring your legs to the surface and knead the muscle with both hands. Yell for help and try swimming slowly to shore, using a different stroke than the one that resulted in the cramp. 2. Never swim right after eating a meal. True. Cramps are more likely while you're digesting a meal. Wait at least an hour to swim. 3. If you are in a rip tide, or strong flow of water, turn and swim parallel to shore until you're out of the tide, then swim toward shore. True. The strong current of a rip tide is dangerous even for powerful swimmers. Don't fight it. 4. It's OK to dive into water if you can see the bottom. False. Never dive into water unless you're sure the water depth is safe for diving. Better yet, wade in. |
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Watch Out for These Heat-Related Illnesses
Heat stroke occurs when the body is unable to regulate temperature, sometimes rising sharply to 106 or more degrees Fahrenheit. It can cause death or permanent disability if not treated immediately. Warning signs include:
- High body temperature
- Red, hot, dry skin with no sweating
- Rapid, throbbing pulse
- Dizziness
- Confusion
Heat exhaustion is a milder heat-related illness and can develop a few days after heat exposure because of unbalanced fluids. Most at risk are the elderly, people with high blood pressure and people working or exercising outdoors. Symptoms include:
- Heavy sweating
- Paleness
- Weakness
- Headache, nausea or vomiting
If you or someone you know is experiencing symptoms of these two major heat-related illnesses or even severe sunburn, heat rash or heat cramps, seek medical attention immediately.
Remember Others
While watching out for your own safety, don't forget to monitor those who are potentially at high risk for heat stroke and other heat-related illnesses. Although anyone can suffer from heat-related illnesses, it's important to watch these groups especially closely:
- Infants and children up to 4 years old.
- Older adults.
- Overweight individuals – their bodies tend to retain more heat.
- People who are physically ill, especially those with heart disease or high blood pressure.
