Sweltering Heat and the Essentials to Summer Safety
Today is National Heat Awareness Day — an effort by the Occupational Health and Safety Administration and the National Weather Service to alert workers, employers, and the public at large to the health dangers of heat and to reduce illnesses and deaths as a result. Extreme Heat often results in the highest number of annual deaths among all weather-related hazards in the US. On average, it has killed more people in the last 30 years than any other weather phenomena.
Already this year, unseasonably high temperatures have sickened hundreds of people across the US — even though summer hasn’t officially started. In Maryland, more than 300 people visited emergency rooms for heat-related illnesses from May 21 to May 27 alone. In North Carolina, heat sent more than 200 people to emergency rooms earlier in the month, and emergency responders reported more heat-related calls than normal in just the last few days. And across South Carolina, Florida, Arizona, New Jersey, and Minnesota, 19 children have died since April from heat stroke while in a vehicle.
EXTREME HEAT is generally defined as an extended period (2 to 3 days) of high heat and humidity with temperatures above 90 degrees. In such conditions, evaporation is slowed, and the body must work extra hard to maintain a normal temperature. This can lead to death by overworking the human body. Here in SC, we have had nearly two straight weeks approaching the century mark.
Remember that:
- Extreme heat can occur quickly and without warning.
- Older adults, children, and sick or overweight individuals are at greater risk from extreme heat.
- Humidity increases the feeling of heat as measured by a heat index.
While every year, thousands of people suffer from heat-related illnesses and even death, many of these tragedies can be prevented. Keep everyone safe this summer by following these seven simple tips.
Ensure you get acclimated to the temperature and humidity! Especially children, the elderly, and athletes need time to adjust to activity and exercising in hot, humid weather. Planning early morning or late afternoon/evening activities and gradually increasing exercise and sports-related activities over the first two weeks of warmer weather will ensure they are adequately acclimatized to their environment.
Properly dress before activity and exercise outdoors! Clothing should be light-colored, lightweight and limited to one layer of absorbent material to facilitate the evaporation of sweat. Sweat-saturated garments should be replaced by dry garments, and rubberized sweat suits should never be used for weight loss.
Protect your largest organ from the sun! In addition to staying in the shade, limit skin’s exposure to the sun during the peak intensity hours and dress in lightweight clothing and hats. Everyone over 6 months should frequently apply (and reapply) sunscreen with at least 15 SPF to their skin. Little ones under six months should mostly avoid the sun. Sunscreen should be reapplied every two hours, or after swimming or sweating. Maximize the fun, not the sun.
Be sure you are drinking plenty of fluids. Before and during any type of physical activity, everyone should be encouraged to drink plenty of fluids, such as cool water or flavored sports drinks. Due to their high-sugar and caffeine content, fruit juices, sodas and energy drinks (i.e., Red Bull) are not recommended. Alcohol “es no bueno”, as it dehydrates.
Avoid equipment and surfaces directly exposed to the sun! In direct sunlight, playground equipment can heat up to temperatures well into the triple digits. Severe burns can result from young children unknowingly exposing their skin to extremely hot playground equipment. Same is true on pool deck equipment and surfaces. Avoid being outdoors midday and frequenting playgrounds that are not shaded by trees or canopies. Cool surfaces with copious amounts of water.
Never leave children, the elderly or even pets in a car or other closed motor vehicle! The inside of a car can quickly reach dangerous and life-threatening temperature levels! Since 1998, over 600 children in the U.S. have died of heat stroke when left unattended in a vehicle – seven so far this year. To prevent heat stress tragedies, parents and caregivers should never leave others alone in or around a vehicle, always lock the car and ensure children do not have access to keys or remote entry devices, create visual reminders to look in the back seat before you leave, and plan to have daycare providers or other family members call home if the child hasn’t arrived on schedule to verify there’s been a change from the daily routine.
Know the signs and symptoms of heat illness and watch for them among your family and friends! Heat-related illnesses, such as heat cramps, heat exhaustion and heat stroke, cause a wide-spectrum of signs and symptoms.
- Muscle cramps usually occur in the larger muscle groups, such as the hamstrings and buttocks. If someone develops painful muscular cramping, they should stop exercising and start drinking fluids. Additionally, by encouraging the person to lie down in a cool area while massaging and stretching the affected muscles, their symptoms may improve at a quicker pace.
- Heat exhaustion is the most common form of heat-related illness and will usually occur in those who participate in activities that lead to profuse sweat loss! Symptoms of heat exhaustion include temperature elevation, headache, dizziness, lightheadedness, nausea, vomiting and muscle weakness. If someone develops these symptoms, they should be moved away from direct sunlight and into a shaded or air-conditioned area. By fanning and rehydrating and placing ice bags around the neck, underarms and groin area, the core body temperature will start to lower. However, if the person is unable to keep fluids down (due to nausea/vomiting) and appears dehydrated, they should be seen by a physician.
- Heat stroke is a medical emergency, with a mortality rate as high as 50 to 70 percent! With severe dehydration, the normal sweating response can become impaired! Symptoms of heat stroke are similar to those seen with heat exhaustion, but are typically accompanied by abnormal behavior or responsiveness, seizures, and core body temperatures greater than 104°F. In addition to moving and cooling the victim, 911 should be called immediately! Bystander CPR and the use of an AED (or automated external defibrillator) may be necessary if the person stops breathing and/or no longer has a pulse.
Cooling Essential Oils
If you are experiencing any of the signs and symptoms of heat injury, seek medical attention. You might try a few essential oil applications to avoid overheating and even cooling off when you have. While there are many simple, practical ways to keep cool, essential oils deserve a spot in your arsenal. Here are seven essential oils to help you beat the summer heat.
Lemon eucalyptus oil blend
A strong anti-inflammatory, anti-viral, antibacterial, anti-fungal oil, a 50:50 dilution diffused or a few drops rubbed on sore, inflamed areas can do wonders to reduce internal swelling. Plus, eucalyptus has a natural cooling effect. Walking into a eucalyptus-scented room may actually make you feel cooler. As a bonus, lemon eucalyptus oil is recognized by the EPA as an extremely effective mosquito and tick repellent. Nothing is worse than being hot and being attacked by flying fiends, so keep this oil nearby.
Lavender oil
As an adaptogen, lavender is a versatile oil in helping the body adapt to stress. Not only is this a calming oil, but it can also have a soothing effect on sunburns. Keep it around for when your stress levels skyrocket in the persistent heat or when your exposed skin is a little too cooked. Dilute a few drops in a carrier oil, such as almond or jojoba, and apply to skin to soothe burns and minor wounds.
Additionally, if you’re lying wide-eyed and awake in bed on a particularly sticky night, putting some lavender oil in a diffuser can encourage sleep and relaxation. Keep some in your medicine cabinet, especially if you do not have an air conditioner in your bedroom.
Frankincense
This biblical oil is a powerful de-stressor. It helps to balance moods, which is useful when you lose yourself in a big pool of sweat. As a relaxing agent, frankincense can promote sound sleep on particularly restless nights when diffused into the air. This oil can also help to soothe itchy skin, which is useful if you’ve been mauled by mosquitos or stumbled into some poison ivy.
Peppermint
Having trouble staying alert and focused? As the heat bears down, it is natural to dream of some luxurious tropical island rather than focus on whatever task is at hand. Peppermint is excellent for cooling the mind and body while encouraging clarity and focus. Put a few drops in a small spray bottle of water and give yourself a spritz or two anytime you are feeling a little low. It may help you get back on the right track, no matter how sweltering it is.
Peppermint oil offers instant cooling relief when inhaled. It is a great addition to your diffuser to cool off any inside space. Another cooling application is to make a cool foot bath with peppermint bath salts. Dilute peppermint oil into aloe vera gel and put a small amount on the temples or back of the neck for cooling relief.
Vetiver Oil
Vetiver Essential Oil makes a wonderful perfume oil during the summer months. Vetiver’s rich, rooty properties deeply cools the body down and grounds heated emotions. It has been used in the deserts of India for many years for this purpose. Rubbing vetiver essential oil into the soles of the feet or forehead can cool the body quickly.
Sandalwood Oil
Sandalwood oil is also cooling and renowned to have a calming effect on the mind and nerves. This is a powerful tool when tempers flare as the temperatures soar. Applying a drop to the top of the head, the temples and pulse points will surround you with a calming fragrance that will have a uplifting effect on everyone that you encounter. Add a couple drops of sandalwood oil to a bowl of cool water, immerse a washcloth in this water and place it on the back of the neck, over the face or anywhere the skin is hot and overheated to refresh to mind and body.
Clary Sage Oil
Clary sage oil is a go to oil for headaches and tension. In summer, it is helpful to cool heated emotions and offer relief from the dull headaches that come with hot afternoons. Clary sage essential oil combines well with lavender essential oil for massage, baths or diffusing. It is also the perfect oil for those that tend to overheat at night. A drop of clary sage on your pillow or a few drops in the diffuser will keep you comfortable while you sleep. Avoid topical use of clary sage when pregnant.
While essential oils won’t work summertime miracles, they can make the heat a lot easier to manage. Whether you’re trying to promote sleep, soothe a burn, relax, or get to work, essential oils have you covered. Be sure to use caution, however, as these oils are extremely potent. Always dilute essential oils unless instructed otherwise by a professional.
Closing
Remember, heat-induced illness and death are preventable! Be sure to take the necessary precautions to ensure everyone’s safety and enjoy a fun-filled summer, especially as we endure warmer than normal weather.
Sources:
Fema.gov
Ready.gov
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