With a holiday weekend approaching, significant areas of the Midwest and Eastern U.S. face extreme heat warnings from the National Weather Service. Heat poses a severe health risk, as it leads to hundreds of deaths annually in the U.S. Heatstroke can damage the body, causing organ or kidney failure, and potentially triggering a heart attack. If you plan to be outdoors this week, follow these tips to protect yourself and loved ones.
1. Assess the Heat Risk Before Going Outside
Extreme heat doesn’t have a specific temperature requirement. The danger depends on individual conditions, heat acclimatization, and exposure duration. Humidity influences these risks, as sweating cools the body more effectively in dry heat. Wind absence compounds heat risk on humid days. Monitor local heat advisories from the National Weather Service, considering the heat index, which reflects both humidity and air temperature. Note that factors like direct sunlight can increase perceived temperature.
2. Identify High-Risk Groups
Some individuals face higher risks from heat-related illnesses. People unaccustomed to heat, infants, small children, and seniors are particularly vulnerable. Children may not recognize or communicate discomfort, while seniors often sweat less. Pregnant women and those with chronic conditions or on certain medications may experience difficulty cooling off. Those working outdoors or without air conditioning are also at greater risk.
3. Review Your Medications
Some medications heighten vulnerability to heat. For example, diuretics used for blood pressure can lead to dehydration in the heat. Anticholinergic medications and stimulants can impede cooling. Heat can also exacerbate risks from ACE inhibitors and beta blockers, which may mask thirst and reduce sweating. Psychiatric drugs can alter thermoregulation, with some reducing sweat production and others diminishing heat awareness. Consult with healthcare professionals about medication risks in high temperatures.
4. Recognize Heat-related Illnesses
Distinguish between heat exhaustion and heatstroke. Signs of exhaustion include fatigue, thirst, nausea, headaches, and dizziness. In contrast, heatstroke can involve rapid heartbeat, confusion, vomiting, seizures, speech issues, or fainting, often with body temperatures over 103°F. For symptoms of either condition, immediately seek shade or air conditioning, cool down, and monitor the person’s condition. With heatstroke, prioritize emergency care.
5. Avoid Midday Sun and Wear Protective Clothing
Staying indoors during peak heat, or finding shade, helps manage body temperatures. Exercise caution under midday sun, which can elevate air temperature by more than 20 degrees. Lightweight, sun-blocking clothing, hats, and wicking fabrics enhance cooling. Loose clothing facilitates sweat evaporation, crucial for body cooling. Embrace sweating as it aids in temperature regulation.
6. Stay Hydrated
Prehydrate before outdoor activities, and continue hydrating throughout. Address thirst early, as it signals potential dehydration. Water suffices for hydration, though intense activity and significant sweating may warrant electrolyte replacement. Hydration combats the dehydration risks of high temperatures.
7. Extra Care for Mental Health
High heat can impact mental health, increasing emergency visits and suicide risks. Those affected should limit heat exposure, remain hydrated, and stay in cooler environments. People with mental illness or substance use disorders are particularly vulnerable. Support from social networks during heatwaves can be crucial, providing additional care to those at risk. Reach out to the 988 National & Suicide Crisis Lifeline if necessary.