The Heat is On!

July 8th, 2018

Summer is a great time to enjoy the outdoors!  However, extreme heat can be very dangerous to your health.  This is especially true for the very young, very old, and people with chronic medical issues such as high blood pressure and diabetes.  Here are some tips to beat the heat this summer.

• Stay hydrated!  Be sure to drink plenty of water.  By the time most of us are thirsty, we are already slightly dehydrated.  As people get older, the thirst center of the brain becomes less sensitive.  Elderly people may not think they are dehydrated until it is too late.  How do you know you are well hydrated?  You should be urinating at least every hour and the urine should be clear, not cloudy or dark colored.  If this is not the case, your body is likely trying to hold onto water.  I would recommend that you start drinking water until you feel the urge to urinate.
• Eat plenty of fruits and vegetables.  Most of these contain over 80% water and can provide more hydration along with electrolytes such as potassium, which is essential to prevent muscle cramps.
• Stay cool, especially when the temperature is over 85 degrees Fahrenheit.  Stay indoors or in the shade particularly between the hours of 12-3 when the sun is very intense.  Drinking cold, non-alcoholic beverages can also keep your body temperature down.  If you feel like you are overheating, jump into a pool or ocean to cool your body temperature down.
• Keep you body covered.  Wear wide brimmed hats or use an umbrella if the you must be outdoors for long periods of time in the sun.  Clothing such as linen can cover up skin, while keeping it cool.
• Avoid excessive exertion.  Save the yard work for a cooler day.  Go running or exercise indoors with air conditioning. Hot, humid, pollen-filled air can trigger respiratory problems in people with asthma or allergies.
• Eat cool foods such as frozen juice pops, salads and cold soups such as gazpacho.  Avoid heavy, greasy, hot-temperature foods.  These can raise our body temperature and can make digestion more difficult.  Avoid grilling as the heat from the grill can also raise your body temperature.
• Check in with people around you, especially the elderly and the young.  Some signs of health issues with heat include:  mental confusion, racing heartbeat (usually over 100 beats per minute), dizziness upon standing, feeling tired/lethargic, shallow and rapid breathing, blurry vision, inability to urinate, nausea, and loss of appetite.