Heat Stress A Major Concern This Summer

“Now that we’re getting into summertime temperatures, and people are looking to stay active outdoors, there are a few basic signs and tips to help be aware of the risks for heat-related illness or hyperthermia,” said Mark Faries, AgriLife Extension state health specialist in the agency’s Family and Community Health Unit. “Awareness is important with exposure to a higher heat index or heatwaves, especially for those who might be at higher risk of heat illness.”

Faries said those at higher risk include adults 65 years of age or older, infants, children up to 4-5 years of age and those with existing medical conditions such as diabetes, high blood pressure, heart disease or obesity.

“However, anyone can succumb to heat with outdoor activity, with added concerns with drinking alcohol, low hydration and even with some medications,” he said.

Faries said it is vital to know the warning signs of heat stress and how it progresses, as well as what to do in response to different levels of heat-induced illness.

“It’s easy for heat stress to sneak up on us when we are engaged in outdoor activities, so learning ways to ‘beat the heat’ and protect ourselves from the sun are also important for staying healthy during the summer,” he said.

He said that the body naturally heats up during physical activity but has ways to keep itself cool. However, in cases of extreme heat, the body heats up faster and evaporation of sweat cannot keep up to maintain a normal temperature.

“In such instances, heat illness can lead to death,” Faries said. “But since heat illness is progressive, with awareness of the types, symptoms and treatments for initial degrees of heat stress, we can catch any risk early.”

Tips For Staying Cooling And Protected From The Sun

Stay adequately hydrated. It’s important to drink an adequate amount of water if you’re out in the sun, even if you’re not especially thirsty.

“Water replaces the body moisture lost through sweating, and that amount will differ from person to person,” Faries said. “Some experts suggest drinking eight, eight-ounce servings of water per day, but the key is to stay hydrated. Drink water before, during and after your physical activity, even if you are not thirsty, and do not forget to keep a water bottle with you.”

According to the American College of Sports Medicine (ACSM), dehydration might cause as much as a 1 percent reduction change in your body weight.

Plan your schedule with the weather in mind. If you watch the weather forecast, and see the following day is going to be a scorcher, you can plan around that. The ACSM also noted the risk of heat stress and illness are increased when the outdoor temperature is 80 degrees or higher, and humidity is greater than 75 percent.

“Schedule any outdoor activities or errands for the morning or evening, especially if you expect them to be somewhat taxing or strenuous,” Faries said. “This can mean outdoor shopping, home projects, yardwork or exercise.”

It’s also important to continue physical activity even during hot days in order to maintain the habit of exercise.

“Hot weather gives people the opportunity to identify and use cooler local access places for their physical activity, such as an air-conditioned gym or building — or even a shaded trail,” Faries said.

He also noted people who walk as part of their exercise routine often choose to walk indoors at their local mall during hot days.

“Being able to find alternative locations where you can safely continue with your physical activities will help you maintain the habit of exercise, gain confidence and improve your chances for success in leading a more active lifestyle,” Faries said.

• Stay in an air-conditioned location as much as possible.
• Eat lighter foods to keeping you from feeling sluggish.
• Learn about community cooling centers, which many cities offer as a place where residents can go to get out of the sun. Call your local health department or dial 311 to see if that service is available in your area.
• Wear a cap or hat and sunglasses, use sunscreen and limit your time in the sun, espeically between 10 a.m. and 2 p.m.
• When possible, park under a tree or in a shaded area.

Of course, it’s imperative that you never leave a child or animal in a parked car, particularly on a hot day.

Also, as a courtesy and out of concern for others, you may want to check on any friends or neighbors you feel may be more susceptible to the heat and at greater risk for heat stress or heat-related illness. Faries said be sure to ask your health care professional before starting any physical activity or exercise outdoors, especially if you have medical concerns or are on any medications that might have an effect on your body’s response to the heat.