Beat the Heat: Tips for Staying Healthy

Growing up in Southern California, I couldn’t wait for summer – a break from school, playing basketball and listening to some great music; Glen Frey comes to mind as these days the heat is definitely on.? Many of us - including my daughter running above - are dealing with record-breaking heat that makes us rethink our normal summer activities.? Nearly 150 million people are under heat alerts as excessive heat warnings from the National Weather Service are in effect for 16 states.? The good news is there is some relief coming, but summer definitely isn’t over, so it is important to stay healthy and understand the risks:

• Several heat-related illnesses are linked to extreme heat. Heat exhaustion or heat stroke can occur when your body is not able to cool itself. Normally, your body cools itself by moving more blood to your skin allowing heat to escape through sweating. But in cases of extreme heat and humidity, this process is not effective leading to higher body temperatures and can cause you to be confused, have a high heart rate, or low blood pressure.
• People who are very old, very young, have disabilities, or who have mental or chronic illness are at highest risk; however, everyone can be affected by extreme heat. If you participate in outside summertime activities, whether for work or play, it is important to balance heat-related activities with hydration, breaks and actions to cool yourself down to prevent heat-related illness.
• Warning signs of heat-related illness include high body temperature; hot, red or dry skin; headache or dizziness; confusion; nausea; weakness; and muscles cramps. Helpful interventions include lying flat, moving to a cooler area, loosening clothes, and applying cool cloths or taking a cool bath. If you continue to have symptoms, consult your healthcare provider. See the CDC for more information about warning signs and how to cool down.

Beating the heat and protecting yourself and your family involves staying cool and hydrated. Below are some specific tips and links to affordable products that may be helpful:

??????? Clothing: choose lightweight, light-reflective (i.e. white or light colors), and loose-fitting clothes.

??????? Stay Cool: stay in air conditioning as much as possible. If your home doesn't have A/C, going indoors in a public place, such as a library or shopping mall, can provide some relief. If you are outside or a non-airconditioned building, use a fan and stay hydrated.

??????? Schedule Activities Carefully: When possible, limit outdoor activities to when it is the coolest outside, usually morning or evening.

??????? Pace Yourself: Start activities slowly and pick up the pace gradually.

??????? Wear Sunscreen: Wear a wide-brimmed hat, sunglasses, and wear broad spectrum or UVA/UVB sunscreen with SPF 30? or higher. Using a personal umbrella to provide shade is another suggestion to avoid the sun.

??????? Do Not Leave Children or Pets in Cars: Never leave infants, children or pets in parked cars, even with the windows cracked. Always check your vehicle to make sure that all children and pets are out of the car.

• Be A Good Neighbor:? Don’t forget to check on family, friends and neighbors who might be susceptible to strong heat or who have limited mobility.?

??????? Keep an eye on our Furry Friends:? Make sure your pet has plenty of water, shade and ways to cool off.? Pets can burn their paws on hot pavement so take care when walking.

??????? Drink Plenty of Fluids: Drink water and stay away from very sugary or alcohol drinks. If you are on a low-salt diet, have diabetes or high blood pressure, or are on a fluid restriction, talk with your healthcare provider about how much and what types of fluids you should drink.? Dehydration in hot weather can have negative effects quickly with little warning.

The dog days of summer are waning, but the extreme climate incidents we’re seeing may not. Take the heat seriously! Stay safe, stay cool and do your best to beat the heat – check out additional resources below to help get you through the heat. I look forward to sharing more ways to stay healthy and safe throughout the year!

• American Red Cross extreme heat checklist
• Find Cooling Centers by calling 2-1-1 or checking out the National Center of Healthy Housing state list
• National Institute on Aging tips for weather safety for older adults

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