Staying Safe in Extreme Heat: Practical Tips

As sweltering weather grips large parts of the Midwest and Eastern U.S., understanding heat’s health risks becomes crucial. The National Weather Service has issued heat warnings across these regions, highlighting the dangers of heat-related illnesses. Hundreds in the U.S. die from conditions related to extreme heat each year. Heatstroke, a severe condition, can lead to organ damage, kidney failure, and even heart attacks. Preparing for outdoor activities during such weather is vital.

1. Assess Heat Risk Before Going Outdoors

Heat’s danger level isn’t fixed and varies with personal circumstances. Environmental physiology expert Lewis Halsey explains that acclimation and exposure duration greatly affect risk levels. Humidity also plays a role; sweating cools the body better in dry heat. Wind conditions can increase overheating risks, especially on humid, still days, according to Ashley Ward from Duke University’s Heat Policy Innovation Hub.

Monitor heat advisories issued by the National Weather Service. These advisories use the heat index, accounting for humidity, not just temperature. However, they’re not infallible. Incident commander Nick Staub notes that many heat-related deaths occur without warnings, partly because indices assume shady, breezy conditions. Instead, use the National Weather Service’s HeatRisk tool, which considers factors like abnormal temperature increases, heat duration, and humidity forecasts.

2. Identify High-Risk Groups

Certain people are more vulnerable to heat-related illnesses. As NPR reports, those from cooler climates, infants, children, older adults, pregnant women, and individuals with certain health conditions face increased risks. Outdoor workers or those without air conditioning also need extra precautions.

3. Review Prescriptions

Some medications exacerbate heat’s effects. Diuretics, like blood pressure drugs, can lead to dehydration in heat, as Wafi Momin from Memorial Hermann Health System explains. Drugs impairing thermoregulation, like anticholinergics and stimulants, increase overheating risk. Psychiatric medications can reduce sweat output. Despite these risks, David Eisenman advises medication adherence while planning to stay cool. Discuss medication risks with your doctor, and consult the CDC’s list of medications influencing heat sensitivity.

4. Recognize Signs of Heat Exhaustion and Heatstroke

Understanding heat exhaustion and heatstroke symptoms is crucial. Heat exhaustion includes fatigue, thirst, nausea, and muscle cramps. Serious heatstroke adds symptoms like rapid heartbeat, confusion, and possible unconsciousness. Emergency physician Dr. Matt Leonard emphasizes immediate rest and cooling tactics for symptoms. If heatstroke is suspected, seek emergency care promptly.

5. Stay Cool by Avoiding Midday Sun and Wearing Protective Clothing

Limiting sun exposure is simple but effective. Avoiding midday activities and seeking shade are recommended. Carol Ewing Garber from Columbia University warns of extra heat from direct sun. Protective clothing like lightweight, loose-fitting garments and hats are beneficial, according to Leonard. Ensure clothing allows sweating, as it’s crucial for body’s cooling.

6. Hydrate Effectively

Dehydration can develop rapidly in high heat. Wafi Momin stresses prehydration. Take water or sports drinks along before outdoor activities. Stay hydrated by drinking before thirst signals set in. Physician Neil Gandhi notes that thirst indicates 10-25% dehydration. Water typically suffices; electrolytes help when overheated or doing strenuous activities, says Asher Rosinger from Penn State University.

7. Protect Mental Health in Heat

Higher temperatures impact mental health. Emergency room visits and suicide risks rise with temperatures, according to studies. Psychiatrist Joshua Wortzel highlights temperature-induced suicides. If struggling with mental health, avoid heat, hydrate, and consult doctors about risks. Alcohol and certain drugs, being diuretics, increase dehydration risks. Social networks offer support; environmental health researcher Amruta Nori-Sarma suggests checking on vulnerable friends and family during heat waves.

For immediate crisis support, contact the 988 National & Suicide Crisis Lifeline by calling or texting 988.