Summer Heat

Summer is here and on the Wet Coast of Canada the rain is falling hard, the temperature is expected to be 13 degrees today. However, summer will make its entrance soon and we will find ourselves having some high temperatures. Other parts of Canada and the US are already having heatwaves. It is time to think about protecting yourself from the risks associated with extremely hot weather and heatwaves. Some of us find hot weather uncomfortable but not dangerous. But some people have a higher risk than others of becoming ill, because of their body’s ability to cool itself during extremely hot weather. Some factors that affect this are:

·       High humidity. When the humidity is high, sweat won’t evaporate as quickly. This keeps your body from releasing heat as fast as it may need to.

·       Personal factors. Age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and prescription drug and alcohol use all can play a role in whether a person can cool off enough in extremely hot weather.

In addition, there are segments of the population that are at a higher risk than most for getting ill because of hot weather. These include:

·       People age 65 and older.

·       Children younger than two,

·       People with chronic diseases, for example, heart or respiratory disease, diabetes, or circulatory diseases.

o   Some medications for high blood pressure, diabetes and other conditions can inhibit the body's ability to cool itself, so it might be a good idea to ask your physician if you can cut back during hot weather

·       People who are obese

·       People taking certain medicines

·       People who are socially isolated

·       People who work outdoors or in hot and poorly ventilated areas and those engaging in vigorous physical activity in hot weather.

·       People who are not acclimatized to the heat.

Tips to help you stay well during hot weather

Drink plenty of water

One of the best ways to avoid heat-related illness is to drink plenty of water and other liquids. It’s important to keep drinking water even if you don’t feel thirsty and make reminders to yourself to do so. Muscle cramping may be an early sign of heat-related illness. Elders sometimes don't feel thirst (another thing that stops working well with age). One way to know if you are drinking enough water is to check the colour of your urine. Light-coloured is good; dark indicates dehydration.

Do not drink caffeinated and alcoholic beverages – or at least keep them to a minimum; they are dehydrating. (Some people dispute this; experts do not.)

Avoid alcoholic, hot, or sugary drinks (including tea and coffee) because these can make dehydration worse. High temperatures kill hundreds of people every year. Heat-related deaths and illness are preventable, yet people die from extreme heat every year.

Take measures to stay cool, remain hydrated, and keep informed. Getting too hot can make you sick. You can become ill from the heat if your body can’t compensate for it and properly cool you off.

Closely monitor people who depend on you for their care and ask these questions:

·       Are they drinking enough water?

·       Do they have access to air conditioning?

·       Do they need help keeping cool?

Do not rely on a fan as your main cooling device during an extreme heat event.

Check on a friend or neighbour and have someone do the same for you.

Don’t use the stove or oven to cook—it will make you and your house hotter.

Limit your outdoor activity, especially midday when the sun is hottest.

Pace your activity. Start activities slow and pick up the pace gradually.

Wear loose, lightweight, light-coloured clothing and sunscreen. Wear and reapply sunscreen as indicated on the package. I like the cooling bandanna- search Erodyne Chillits Cooling Bandanna, or the Koola neck wrap from Tilley, You soak it in cold water for 45 min., blot it a bit and wear it around your neck. It lowers your core temperature and is reusable.

Take cool showers or baths to cool down.

If you play a sport that practices during hot weather, protect yourself and look out for your teammates:

·       Schedule workouts and practices earlier or later in the day when The temperature is cooler.

·       Monitor a teammate’s condition and have someone do the same for you.

·       Seek medical care right away if you or a teammate has symptoms of heat-related illness.

Never leave children or pets in cars.

Plan trips out of the house for the early morning hours.

Eat light meals that don't need to be cooked. High-water-content foods are good: cantaloupe, watermelon, apples, for example.

Keep a spray bottle of icy water to help you cool down. Or use a damp, cool towel around your neck.

Close doors to rooms you are not using to keep cool air from dissipating.

Pull down the shades or close curtains during the hottest times of the day.

Keep your eye on the thermometer and when the outside temperature reaches 65F or 70F – usually by late morning close the windows and the shades.