Extreme Heat

“Some people change their ways when they see the light; others when they feel the heat”-Caroline Schoeder

My friends and colleagues in New York have been grumbling about the lack of “summer”. We’ve had weeks of rainy days and cool temperatures with rare glimpses of sun. So it was somewhat shocking to have a “hot” day earlier this week with 91 Fahrenheit.

Some may adore summer heat but it is also a potential killer (175 Americans die of heat exposure in a normal year. 1,250 died in the heat wave of 1980.) With extreme cold you can protect yourself with layers of coats, gloves, scarves, etc. But you can only strip so far (without getting arrested) in extreme heat. Here are some recommendations to avoid Dehydration, Heat Exhaustion, and Hyperthermia(Heat Stroke).

• Stay hydrated by drinking more fluids
  This is not as easy as it sounds. First off, fluids with caffeine, alcohol, or sugar will dry you out. So this eliminates ice coffee, ice teas (unless herbal), most sodas, and all alcoholic drinks. Second, the drink should not be icy cold – this can cause stomach cramps. Third, you need to remember to drink regularly even if not thirsty. Forth, your doctor may place a limit on how much you may drink; for example if you’re taking water pills to lower your blood pressure.
  
• Find cool places to hang out
  If you don’t have an air conditioner then seek out other “cool” places during extreme heat. My wife and I will go grocery shopping and linger in the frozen food aisles examining all products closely. We’ll get some exercise walking in an air-conditioned mall. Or catch up on magazine reading at our library. Or eat out (we immediately walked out of one restaurant when we realized their A/C was broke). Or go for a long drive in our air-conditioned car. During heat emergencies the Red Cross may open “cool” down shelters that you can sleep at. Electric fans won’t help when the air is hotter than your body (98.6 F). When the air is high 90 and above you’re just blowing heat at your body and making things worse.
  
• Take precautions when outside
  Wear light-colored, loose-fitting clothing and a wide brimmed hat. Wear sunscreen and seek out shade. Move slowly and stop frequently to rest and cool down.

Bottom Line

Be creative when the going gets hot. Take cold showers or baths. I like to wrap up an ice cube and apply it to the back of my neck letting the melt water run down my back. Wet your hair or shirt or a hat. Stay out of the sun as much as possible.

Recommended Links:

www.sanjoseca.gov/pdf/HeatAlert07/Heat_Wave_Safety_Tips.pdf
www.bt.cdc.gov/disasters/extremeheat/heat_guide.asp
For Athletes: www.athleticadvisor.com/Injuries/General_Inj/heat_safety_tips.htm