Many weekends and hot weather are coming for everyone in the coming weeks and it's a great idea to be careful about how you treat yourself in the heat.
Drink more fluids, especially water, regardless of your activity level. Don't wait until you're thirsty to drink. Warning: If your doctor generally limits the amount of fluid you drink or have taken water pills, ask him how much to drink while the weather is hot.
Don't drink liquids that contain caffeine, alcohol or large amounts of sugar, these really cause you to lose more body fluid. Also, avoid very cold drinks, as they can cause stomach cramps. Also, remember that Gatorade and other sports drinks are only needed for exercise, the water is good, otherwise.
Stay indoors and, if possible, stay in an air-conditioned place. If your home does not have air conditioning, go to the mall or public library, and even a few hours spent on air conditioning can help keep your body cooler when you return to the heat. My family used to go shopping at the mall during the hottest part of the day to get out of the heat.
Electric fans can offer comfort, but when temperatures are high in the '90s, fans will not prevent heat-related illnesses, but will move around the hot air. Taking a cool shower or bath, or moving to an air-conditioned place is a much better way to cool off.
Wear light, light-colored, loose clothing.
NEVER leave anyone in a closed, parked vehicle.
Although heat-related illness can occur at any time, some people are at greater risk than others. Check regularly at:
- Infants and young children
- People aged 65 and over
- People with mental illness
- Those who are physically ill, especially with heart disease or high blood pressure
Visit adults who are at least twice a day at risk and watch them carefully for signs of heat exhaustion or heat stroke. Babies and young children, of course, need much more frequent monitoring.
The best ways to prevent heat stroke
Limit outdoor activity in the morning and evening.
Reduce exercise. If you need to exercise, drink two to four glasses of cool, non-alcoholic liquids every hour. A sports drink can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk to your doctor before drinking a sports drink. Also remember the warning in the first tip (above).
Try to rest frequently in shady areas.
Protect yourself from the sun by wearing a wide-brimmed hat (it also keeps you cooler) and sunglasses and putting on SPF 15 or higher sunscreen (the most effective products say "wide range" or "UVA / UVB" protection on their labels). ).