Extreme Heat

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How to prepare for extreme heat

  • Drink more fluids (nonalcoholic), regardless of your activity level.
  • Don’t wait until you’re thirsty to drink.
  • Don’t drink liquids that contain alcohol or large amounts of sugar. They can cause you to lose more body fluid.  Also, avoid very cold drinks, they can cause stomach cramps.
  • Stay indoors, if at all possible, stay in an air-conditioned place.  If your home does not have air conditioning, go to the shopping mall or public library – even a few hours spent in air conditioning can help your body stay cooler.
  • Electric fans may provide comfort, but when the temperature is in the high 90’s, fans will not prevent heat-related illness.
  • Taking a cool shower or bath, or moving to an air-conditioned place is a much better way to cool off.
  • Wear lightweight, light-colored, loose-fitting clothing.
  • Never leave anyone in a closed, parked vehicle.

Check regularly on:

  • Infants and young children
  • People aged 65 or older
  • People who have a mental illness
  • Those who are physically ill, especially with heart disease or high blood pressure.
  • Although anyone at any time can suffer from heat-related illness.  Some people are at greater risk than others.
  • Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke.  Infants and young children need much more frequent watching.

If you must be out in the heat:

  • Limit your outdoor activity to morning and evening hours.
  • Cut down on exercise. If you must exercise, drink two to four glasses of cool nonalcoholic fluids each hour.  A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage. Remember the warning in the first “tip” (above), too.
  • Try to rest often in shady areas.
  • Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher. The most effective products say “broad spectrum” or “UVA/UVB protection” on their label.

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