Staying Healthy During a Heat Wave

July 27th, 2012

Summer is a great time of year for outdoor activities and vacations. However, we should all be mindful that heat waves can cause a great deal of stress on our bodies, especially if you have a chronic illness. Be mindful and listen to you body. You may start feeling mild thirst or dry mouth, but later may feel dizzy when getting up from a seated position. If you start getting these symptoms, it is imperative to lie down in a shady or cool place and drink copious amounts of fluids. An ice pack on the neck or under the armpit can cool down the body rapidly.

In severe heat stroke, organ damage can occur, causing abdominal pain.  As we age, we lose our sense of thirst when we are dehydrated.  This is why elderly people are at highest risk for heat related illness even though water may be accessible.  If you are taking care of an elderly person, make sure they drink at least one cup of water each hour or more if you notice them to be sweating.  It is rare for people to be “overhydrated” unless they have pre-existing kidney problems or congestive heart failure.

Increase intake of non-caffeinated, non-alcoholic beverages.  Stay in air conditioned rooms. Avoid unnecessary physical activity or trips outdoors. If you are taking a diuretic (“water pill”) for high blood pressure, consider stopping it for days when the temperature is above 85 degrees.  Dehydration can also lower blood pressure to dangerous levels and cause kidney damage.

If you must be outdoors, be sure to hydrate with a sports drink containing electrolytes such as Gatorade or Powerade. I recommended diluting them in a 50/50 proportion with water.  For hiking trips, be sure to bring more than enough bottles of water than you think you will need, perhaps bring some bottles that you have frozen beforehand.  It is also important to cover your face with a hat or umbrella and wear light colored clothing.  While we all like to get sun during the summertime, know your limits and be smart about sun protection by using sunscreen and a lip balm with SPF>30.