During summer, it can be challenging to know what to do in 100 degree weather. In order to protect your family and yourself from the heat, you should plan ahead and make sure that you are prepared. You should also stay hydrated and avoid turning on the air conditioning.
Avoid the heat
Having a plan for avoiding the heat in 100 degree weather is essential. If you are unable to cool down, you may get dehydrated and feel ill.
If you must be outside in a hot climate, make sure you wear light clothing, a hat, sunscreen and use a fan to help you cool down. Avoid heavy physical activities such as swimming or exercising. If you need to be outside, try to do your household chores early, when the air is cool.
If you’re overheated, try to get into an air-conditioned building or vehicle and find a cool spot. Take plenty of water with you, even if you don’t feel thirsty.
Avoid drinking caffeinated beverages or any liquid with a large amount of sugar. These types of drinks dehydrate you further. You should also ask your doctor about liquid limits.
Whether you are at home, in a public place, or on vacation, make sure you drink plenty of water. You can also use a cool shower or bath to help you cool off.
If you have chronic medical conditions, such as diabetes or high blood pressure, you may be more at risk for heat-related illness. You may also be more susceptible to heat-related illnesses if you take certain medications. Ask your doctor if you should take any medications in hot weather.
If you must exercise in the heat, you should take breaks frequently to drink water and cool down. If you do not drink enough water, you may experience heat cramps, muscle spasms or fatigue.
If you have a pet, make sure they have access to fresh water. You should also take your pet out in the shade or at least have them in a shaded shelter.
During a heat wave, the best way to stay hydrated is by drinking plain water. Water will also keep your joints lubricated and help keep your mood upbeat.
Aside from plain water, there are many other ways to stay hydrated. For instance, eating fruits and vegetables, drinking soups, and snacking on high-water-content foods are all good ideas.
Caffeinated beverages are another good way to stay hydrated. Although you don’t want to be drinking a whole bottle of coffee in a matter of hours, a small swig can be just as effective as water.
You can also hydrate yourself by adding electrolytes to your beverage of choice. If you work outdoors, you may need to replenish the salts your body loses from sweating.
If you don’t feel thirsty, you probably don’t need to drink a lot. However, if you feel dehydrated, you should take in a lot of fluids. The amount will vary based on your body’s hydration level, activity level, and humidity.
It’s also a good idea to wear light-colored clothing that will help keep your body cool. Wearing the wrong type of clothing can increase your risk of heat-related illness.
While there are many products on the market that claim to hold onto electrolytes, you may be better off consuming them in the form of regular meals.
Drinking water, or any other non-alcoholic beverage, will likely have a larger effect on your body than caffeine. Alcohol may cause you to drink more water, but drinking too much alcohol will only dehydrate you further.
You might also want to consider adding a little salt to your drink. Salty foods such as celery and watermelons are good ways to keep your body hydrated. However, salt tablets should be avoided.
Don’t turn on the air conditioning
Keeping your cool during the dog days of summer is no small feat, but it is the task that will make you the coolest person at the party. Fortunately, there are many ways to go about doing so. The most obvious is to cool down with a snazzy new air conditioning unit, the next is to rethink your dietary choices and the last is to get more sleep. The last one is a must if you want to keep your sanity. The aforementioned recommendations should be enough to keep you from the dreaded summertime ills. Fortunately, there are many ways to keep you cool while you snooze.
Keep young athletes safe
During the summer months, the number of young athletes requesting advice about safe hydration in the heat continues to rise. The American Academy of Pediatrics has developed new guidelines to prevent heat-related illnesses in young athletes.
Heat-related illnesses are entirely preventable. Keeping kids hydrated is the first line of defense. If children become ill, they should be removed from the heat and placed in a shaded area. If they do not recover, they should not return to play until their doctor has given them permission.
High school athletes are more susceptible to heat-related illnesses and injuries. In the past 25 years, 50 high school football players have died from heat-related illnesses. Athletes are also more likely to be hospitalized.
In light of the increase in heat-related deaths, the sport sector has the opportunity to change its policies and practices. EMS-ISD, for example, has developed a cold weather policy that protects children and athletes by restricting games, practices and events to times when the temperature will not rise above 100 degrees.
The CDC estimates that over 700 heat-related deaths occur in the United States each year. Preliminary data shows that this number will increase by 56% over the next two years. As more athletes die from heat-related illnesses, the sport sector has an opportunity to develop immediate adaptations to the extreme temperatures and to revise its athletic heat policies to reflect climate change. It also has the opportunity to implement procedures to ensure compliance with the policy.
It is important that athletes and coaches understand the signs and symptoms of heat illness and recognize that it is not an emergency. Athletes should be cooled with cold water and rehydrated with a sports drink.