Staying Safe During the Summer Heat
Summer is a time for family vacations and memories, but it also brings with it a rise in temperatures, which places more stress on your body — especially the cardiovascular system.
Being exposed to hot temperatures makes our hearts and vascular system work faster and harder to bring extra blood flow to the surface of our skin, which keeps our bodies cool. So, it is important to stay safe during the sweltering summer months, particularly if you are a vascular patient or have heart disease
Before you have harmless fun in the sun, take precautions to avoid getting sick from the heat. Some important summer safety tips include restricting physical activity, like walking or jogging, to the early mornings or late evenings when the temperature is not at its peak. Typically, it is best to avoid outdoor activities when the heat is at its worst (between 10 a.m. and 3 p.m.). Other options for safe exercise include taking a nice swim during optimal hours or going to an air-conditioned location, like an indoor mall, to get those steps in.
Dressing appropriately is vital to ensuring you do not overheat. Loose and light-fitting clothes are an ideal way to stay cool. Don’t forget to also apply sunscreen to guard against harmful UV rays.
Staying hydrated with glasses of water is a necessity to avoid heat stress and illness. When the summer sun is blazing, your body regulates body temperature by sweating. This cools our body and maintains our core body temperature, but sweating profusely means we need to stay on top of our water intake.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
Depending on the heat factor, your activity level, and your health factors, this amount can vary. A good rule of thumb is to drink water before you get thirsty. Once you experience thirst, you are already dehydrated and need fluid replenishment.
Be mindful of heat illnesses, like exhaustion or heat stroke. The summer can be a great time to soak up some rays and get vitamin D, but it must be done safely. It is essential to be aware of our bodies and any signs that you are in trouble. The most dangerous heat-related sickness is heat stroke.
According to the American Heart Association signs and symptoms of heat stroke are:
High body temperature (104° F or higher)
Hot, red, dry, or damp skin
Weak and fast pulse
Headache
Dizziness
Nausea
Confusion
Passing out
Seizures
Heat stroke is a serious heat-related emergency and requires immediate medical intervention. Do not hesitate to call 911. While waiting for emergency services to arrive, the CDC recommends the following interventions for a person experiencing heat stroke:
Move the person to a cooler place
Do not give the person anything to drink
Instead, help lower the person’s temperature with cool towels or a cool bath
Another common illness is heat exhaustion, which has an increased risk for patients that are elderly or have heart or vascular disease.
According to the CDC, signs and symptoms of heat exhaustion include:
High body temperature (101° F or higher)
Heavy sweating
Cold, pale, and clammy skin
Fast, weak pulse
Nausea or vomiting
Muscle cramps
Tiredness or weakness
Dizziness
Headache
Fainting
While heat exhaustion is less serious than a heat stroke, the CDC recommends the following interventions:
Move to a cool place
Loosen your clothes
Put cool, wet cloths on your body, or take a cool bath
Sip water
Get medical help right away if:
You are throwing up
Your symptoms get worse
Your symptoms last longer than 1 hour
If heat exhaustion is left untreated, it can lead to heat stroke.
It is important to stay cool, hydrated, and take extra care during the hot summer months, especially if you or your loved one is older or has a vascular or heart condition. Keep these tips handy. Stay safe out there this summer!