HEAT WAVE
How to Survive a Heatwave
Our bodies are designed to function properly within a specific temperature range. Once outside this range, our bodies can face problems. This article discusses the challenges presented by hot weather and how to cope with them.
1. Clothing
In town, wear as little as personal modesty and local ordinances permit. Loose clothing made of light-colored, natural fabrics such as cotton and linen is best. Clothing made of synthetic 'sports' fabrics that wick away perspiration is also good. Avoid polyester like the plague; it holds in heat and sweat, allowing you to stew in your own juices.
2. Food and Drink
Be sure to drink lots of liquids, but avoid alcoholic, carbonated, and caffeinated beverages; you need to replenish the water you're losing to perspiration. Yes, sweating is unpleasant, but it's nature's way of cooling your body, and it need not cause the dreaded body odor. Do not judge your need for liquids by thirst - always drink more than you think you need.
Refreshing, ice cold, water
If you're sweating a lot, you need to replace lost salts and minerals as well as water. Fruit juice or sports drinks are good choices, but do not take salt tablets unless directed to by your doctor. Taking calcium supplements, however, is a good idea.
Put ice in your drinks if it's available; cold liquids help lower your body's temperature.
Eat lightly. Hot foods and high-calorie or high-protein meals raise your body's metabolism and its temperature. That's the last thing you need right now. Think fresh fruits and vegetables, cold salads etc.
3. Behavior
Pace yourself. This is not the time to take up running. It may, in fact, be time to stop running for a while, unless you can do so at night when it cools off. If you want to exercise outdoors but aren't acclimatised to the temperature, start slowly and pick up the pace gradually. Pay close attention to how you feel. If your heart is pounding and you're short of breath, stop immediately, go into a cool environment and rest.
Do not leave children or pets in parked cars, even for brief periods of time. The temperature inside the car can rise to 120ºF (49ºC) or more within minutes.
Never leave children in parked cars, during a heatwave
Stay cool indoors. If your home isn't air-conditioned or cooled with a water-evaporation system, try to go into a cool area, such as a shopping mall or air-conditioned library, during the hottest part of the day. If you live in a multi-story building, spend time on the lowest level where it will be cooler. A fan can help move the air around your house and will be useful for pulling in relatively cool air at night, but do not rely on a fan to keep cool during the day. A fan will not prevent heat-related illnesses when the temperatures are over 98.6ºF (37ºC). A cool shower is a much more effective way to cool off.
To tell if you are dehydrated look at your urine. Normal urine should be clear, or barely yellow. If there is any color to it you are dehydrated. During a heatwave one should drink 1 liter of water every 2 hours. Your bathroom stops will increase while your body rids itself of toxins, then the bathroom stops will level off.
People who are at higher risk for heat-related illnesses:
o The elderly
o Infants and young children up to the age of four
o Those who perform strenuous activities outdoors
o Overweight people
o People with certain health problems, such as heart disease or respiratory illnesses
o The poor
Heat Related Illnesses:
o Heat cramps - are painful spasms in the muscles of the arms, legs, and abdomen.
o Heat exhaustion - is a serious condition and should be treated as soon as possible.
The symptoms of heat exhaustion include:
§ Pallor
§ Cool, clammy skin
§ Extreme fatigue
§ Nausea
§ Dizziness
§ Light-headedness
§ Vomiting
§ Fainting
o Heat stroke - is an emergency. Anyone exhibiting the signs and symptoms of heat stroke needs immediate medical attention. Symptoms include:
§ Red, flushed skin
§ A body temperature of 106ºF (41ºC) or higher
§ Seizures
§ Extreme Headache
Bad Headache
§ Rapid pulse
§ Unconsciousness
