With the recent heat wave I thought some heat stress prevention tips could be helpful.
Whom Does Heat Stress Affect?
Everyone is susceptible. Some are more likely to succumb than others, however. Consider the following factors and pay appropriate attention if you or someone you know is particularly vulnerable.
* Age. Seniors are more likely to suffer heat injury.
* Acclimation. Newcomers to hot environments are more susceptible.
* Physical conditioning. Those in better physical condition can better withstand high temperatures. Marathon runners can run 26 miles in high temperatures because of their training. People not in condition, those with chronic or short-term ailments, and those on drugs/medication are more vulnerable.
Do not forget about dogs and cats during the heat as well. Please make sure that they have adequate shade and water available.
The following are some basic steps to prevention:
*Drink more fluids (nonalcoholic), 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 has you on water pills, ask him how much you should drink while the weather is hot.
*Don't drink liquids that contain caffeine, alcohol, or large amounts of sugar-these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.
*Stay indoors and, 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 when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area.
*Electric fans may provide comfort, but when the temperature is in the high 90s, 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.
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 labels
Remember to check on your neighbors and make sure that you watch children closely who do not have the experience to understand that they may be experience heat related illnesses.
Whom Does Heat Stress Affect?
Everyone is susceptible. Some are more likely to succumb than others, however. Consider the following factors and pay appropriate attention if you or someone you know is particularly vulnerable.
* Age. Seniors are more likely to suffer heat injury.
* Acclimation. Newcomers to hot environments are more susceptible.
* Physical conditioning. Those in better physical condition can better withstand high temperatures. Marathon runners can run 26 miles in high temperatures because of their training. People not in condition, those with chronic or short-term ailments, and those on drugs/medication are more vulnerable.
Do not forget about dogs and cats during the heat as well. Please make sure that they have adequate shade and water available.
The following are some basic steps to prevention:
*Drink more fluids (nonalcoholic), 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 has you on water pills, ask him how much you should drink while the weather is hot.
*Don't drink liquids that contain caffeine, alcohol, or large amounts of sugar-these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.
*Stay indoors and, 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 when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area.
*Electric fans may provide comfort, but when the temperature is in the high 90s, 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.
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 labels
Remember to check on your neighbors and make sure that you watch children closely who do not have the experience to understand that they may be experience heat related illnesses.
