It’s that time of year when our retirees and elderly families head south for the winter. Even though it is winter, it is still hot in most southern states, and getting used to the heat and coming from the cold will be a transition. For example, adjusting to Florida’s heat and humidity will not be a simple task!
Approximately 375 people in the United States die from heat-related illnesses every year, according to the Centers for Disease Control and Prevention (CDC). High temperatures can be dangerous if you don’t take steps to stay cool and hydrated. By taking some simple precautions, you can avoid becoming a statistic.
We must take measures to stay cool, remain hydrated, and keep informed. If we get too hot, we might fall ill from the heat if our body can’t compensate and cool off.
Main things affecting a body’s ability to cool itself during extreme heat:
- High humidity
When high, sweat will not evaporate quickly as it is designed to do, keeping your body from releasing heat as fast as it needs to, ultimately risking heat stroke
- Personal factors such as obesity, dehydration, fever, and poor perspiration
- Medications such as those for high blood pressure, heart conditions, diuretics, and sedatives
- Age-related factors such as poor circulation and a decrease in sweat gland function
- Heart disease
- Mental illness
- Poor circulation
- Sunburn
- Prescription drug and alcohol use
These all play a role in whether a person can cool off enough or not in very hot weather.
Folks that are under the highest risk are those listed below, include but are not limited to:
- People 65 and older
- Children younger than two
- People who have chronic diseases such as diabetes or heart disease
- People with mental illness
What can I drink to stay hydrated in the heat?
- Water
- Water is one of the best drinks to fight dehydration
- Electrolyte-Infused water
What is better than water is water with electrolytes. When you are dehydrated, you are depleted of electrolytes that help the kidneys function.
- Pedialyte
- Gatorade
- Homemade Electrolyte-Rich Drink
Making an electrolyte-infused drink is helpful if you have the right ingredients. The best thing to do is use sugar, salt, and plenty of water. Ginger, lemon juice, lime juice, agave nectar, sea salt, and mineral water are all used in this delicious lemon-ginger electrolyte drink recipe.
Watermelon: It is not a drink; however, watermelon is ninety-two percent water, and watermelon provides ample doses of vitamin A, vitamin C, and electrolytes
Coconut Water: Coconut water is nature’s version of a sports drink. It contains five main electrolytes: potassium, magnesium, calcium, phosphorus, and sodium. Like a sports drink, coconut water also has sugar. What’s the difference, then? A store-bought sports drink has up to four times as much sodium as coconut water, but it also contains high-fructose corn syrup instead of natural glucose and fructose
On the flip side, you have drinks that will make you more dehydrated. These include beverages with caffeine or alcohol. So put down the coffee, tea, and soda, no matter how good it looks. Also, remember this rule of thumb: The higher the alcoholic concentration, the more dehydrating it is.
How to stay healthy in extreme heat?
Air conditioners are not a summer luxury but an essential tool for avoiding heat-related illness. According to the CDC, spending time in an air-conditioned space is one of the most effective ways to protect yourself against heat-related illness during extreme heatwaves. So, if your home doesn’t have air conditioning, try to spend time in cooled public spaces like libraries or malls, or use air conditioning in vehicles as much as possible.
Don’t rely on just a fan to keep cool during extreme heat. Fans will not prevent heat-related illnesses when it is very hot outside. If you are worried about the cost of running air conditioning, please check and see if you are eligible for a discounted electricity rate in your area.
To stay cool during the day, close your windows and blinds. Check in on friends and family, and have them do the same for you. It’s dangerous to use stoves or ovens for cooking because it will cause your home to heat up quickly.
And, even if you don’t feel thirsty, drink more water than usual – do not wait until you are thirsty.
To beat the heat, plan outdoor activities for the cooler morning and evening hours. Also, try to avoid strenuous activity, stick to loose clothing, wear light colors, and apply sunscreen liberally.
Pace yourself! To cool down, take a nice shower or bath. Children and pets should never be left in a vehicle. Keep up with the latest health and safety news by checking local news stations or the CDC for updates on public health and safety.
Another helpful trick is to incorporate hydrating foods into your diet, like cucumbers, oranges, and strawberries. These foods are packed with water and can contribute to your overall hydration, making it easier to stay cool. Drinking herbal iced teas can also be a refreshing choice without the dehydrating effects of caffeine.
When outdoors, wearing a hat and using an umbrella can provide much-needed shade and help keep direct sun from you, reducing your risk of heat stress. Don’t underestimate the power of taking regular breaks in shaded or air-conditioned areas to allow your body to recover from exposure to high temperatures.
Moreover, it might be beneficial to use wet towels or cooling wraps on your neck, wrists, and head in exceptionally high temperatures. This can aid your body’s natural cooling processes. If you’re participating in outdoor activities, creating and adhering to a hydration schedule can ensure you’re drinking enough fluids consistently throughout the day. Staying informed can empower you to make the right decisions and enjoy the heat safely.
Tips for staying hydrated in the heat
Adapting to a warmer climate, particularly when escaping colder regions, requires vigilance and proactive steps to stay hydrated and cool. By incorporating these practical tips and being mindful of your body’s needs, you can safely enjoy the sunny weather without compromising your health.