Saturday, March 15, 2025

Beat the Heat

It’s springtime and before you know it, we’ll be feeling the heat of warmer, longer days as we head toward summer.

Cool days can easily give way to hot spells very quickly. Here are some mistakes to avoid and ways to protect yourself when the temperature suddenly rises.

5 Ways to Be Prepared for the Heat

Acclimatize yourself. When cool days suddenly turn hot, your body needs time to adjust. It will get better at fending off the heat as the days progressively get warmer. Your thirst will increase helping to protect you from dehydration and your blood flow to your skin will improve, helping to cool you down. But until your body has made these adjustments, be cautious when working outside in the hot sun. Give yourself extra time, take breaks from the heat, and be conscious about your fluid intake.
Wear loose, light clothing. Lighter colour clothes reflect heat better than darker ones, which absorb heat. Tight clothing blocks airflow, essential for cooling you down.
Stay hydrated. Be prepared by hydrating in advance before going about your work. Bring plenty of water or sports drinks with you to rehydrate too. Plan to double the amount you drink during the course of a regular day. How do you know if you’re properly hydrated? Your urine is pale and you’re peeing frequently. Also, be careful if you’re taking blood pressure, bladder, or anticonvulsant medications. Many of them work by dehydrating you. This can be deadly in the heat, particularly for older workers.
Watch for signs heat-related illness. The first symptoms may not seem alarming: sweating, fatigue, dizziness, and headache. Don’t blow them off. Nausea and lightheadedness are telltale sings of heat exhaustion. And they can get out of control quickly leading to more serious symptoms such as muscle cramping, increased fatigue and weakness, and a racing heart.
Know when to get help. Be alert to others who may not be as prepared as you are to deal with sudden warm days. If they show signs of heat-related illness, move them into the shade or indoors in air conditioning. Give them water or a sports drink and remove unnecessary clothing such as socks, boots, and jackets. If their symptoms don’t improve within 30 minutes, or they’re getting worse, call for medical help. Watch for a rapid heart rate, rapid breathing, and if they seem confused. They could be suffering from heat stroke, which is when the core body temperature rises to 103 degrees or more. At this point, organ damage can happen quickly.

Source: npr.org

Beat the Heat

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