Stay Cool
Tips to Remain Cool in Hot Weather
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Wear Clothing to Suit Season:
- Choose lightweight and loose-fitting clothing to stay comfortable in the heat.
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Stay Indoors in a Cool Atmosphere:
- Seek air-conditioned places whenever possible.
- If your home lacks air conditioning, visit places like shopping malls or public libraries having cooling systems.
- Even a few hours in an air-conditioned environment can help your body stay cooler when you go outside.
- Check with your local health department for heat-relief shelters in your area.
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Never Forget:
- Electric fans may provide some comfort, but they won’t prevent heat-related illness in high temperatures.
- Opt for cooling off with a cool shower or bath or by moving to an air-conditioned place.
- Reduce the use of stoves and ovens to maintain a cooler temperature at home.
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Schedule Outdoor Activities Carefully:
- Limit your outdoor activities to the coolest parts of the day, such as morning and evening hours.
- Rest frequently in shaded areas to allow your body to recover.
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Pace Yourself with Rising Temperature:
- Decrease the intensity of your exercise during hot weather.
- If you’re not used to working out in a hot environment, start slowly and gradually increase your pace.
- If you experience a racing heart, shortness of breath, lightheadedness, confusion, weakness, or fainting, stop all activity immediately.
- Move to a cool area or shade, rest, and seek medical attention if necessary.
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Wear Sunscreen:
- Protect your skin from sunburn, which can hinder your body’s ability to cool down and lead to dehydration.
- Wear a wide-brimmed hat, and sunglasses, and apply sunscreen with SPF 15 or higher at least 30 minutes before going outdoors.
- Reapply sunscreen as directed on the package.
- Choose sunscreens labeled “broad spectrum” or “UVA/UVB protection” for the best results.
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Do Not Leave Children in Cars:
- Cars can become dangerously hot, even with a window cracked open.
- Never leave infants, children, or pets unattended in a parked car, regardless of the circumstances.
- To remind yourself of a child in the car, keep a stuffed animal in the car seat and place it in the front seat when the child is buckled in.
- Before leaving your car, double-check that everyone, including any sleeping children, has exited the vehicle.
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Avoid Hot and Heavy Meals:
- Hot and heavy meals increase your body’s heat.
- Opt for lighter and cooler meal options to help maintain a comfortable body temperature.
Stay Hydrated
Tips for Staying Hydrated in Hot Weather:
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Drink Plenty of Fluids:
- Stay hydrated by drinking more fluids, even if you’re not engaging in physical activity.
- Don’t wait until you feel thirsty to drink water.
Warning: If your doctor has restricted your fluid intake or you take water pills, consult your doctor for guidance on how much to drink during hot weather.
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Select Beverage Carefully:
- Avoid very sugary or alcoholic drinks, as they can lead to further dehydration.
- Steer clear of very cold drinks, as they may cause stomach cramps.
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Replenish Salt and Minerals:
- Heavy sweating depletes the body of salt and minerals, which need to be replenished.
- Consider consuming a sports drink that can help replace the lost salt and minerals through sweat.
Caution: If you follow a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, consult your doctor before consuming sports beverages or taking salt tablets.
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Never forget to Keep Your Pets Hydrated (They too are Live):
- Ensure that your pets have access to an ample supply of fresh water.
- Place the water in a shaded area to prevent it from becoming too warm.
Remember, staying properly hydrated is crucial for your health and the well-being of your pets, especially during hot weather.
Remain Updated
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Check for Updates:
- Stay informed about extreme heat alerts and safety tips by regularly checking your local news.
- Find out if there are any cooling shelters or designated areas to seek relief from the heat in your area.
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Know the Signs & Symptoms of Heat Stroke:
- Educate yourself on the signs and symptoms of heat-related illnesses, such as heat exhaustion and heat stroke.
- Familiarize yourself with the appropriate treatment measures for each condition.
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Use a Buddy System:
- Implement a buddy system when working in hot environments.
- Monitor the condition of your co-workers, and have someone do the same for you.
- Heat-induced illnesses can lead to confusion or loss of consciousness, so it’s important to look out for one another.
- If you’re 65 years or older, ask a friend or relative to check on you twice a day during a heat wave.
- Additionally, make it a point to check on older individuals in your community at least twice a day.
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Monitor High-Risk Individuals:
- Understand that certain individuals are more vulnerable to heat-related illnesses.
- Keep a close eye on the following groups:
- Infants and young children
- People aged 65 or older
- Overweight individuals
- Those who engage in excessive physical exertion during work or exercise
- People who are physically ill, particularly with heart disease or high blood pressure, or who take certain medications (e.g., medications for depression, insomnia, or poor circulation)
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Monitor Closely:
- Visit adults at high risk at least twice a day and observe them closely for signs of heat exhaustion or heat stroke.
- Infants and young children require even more frequent monitoring.
By following these tips and keeping a watchful eye on those at high risk, you can help ensure the safety and well-being of yourself and others during periods of intense heat.
Stay Cool
Stay Hydrated
Stay Safe
