Dealing with the HOT HOT summer
Jul 19, 2023
With the planet heating up, so are we! Many places are hitting temperatures and breaking records. The sad part is, this is our new norm, so we need to learn to cope accordingly. This is a very important part of our self-care.
Tips on staying cool during our hot summer days:
- Stay Hydrated - drink plenty of water and or eat hydrating food like watermelon, cucumber, and citrus fruits. In fact add a slice or two of cucumber to your water. It then becomes what some call "living water" and helps you better absorb the water your drinking leading to better hydration.
- Become a Shade Seeker when outdoors, and avoid the sun during the hottest part of the day, typically between 10am and 4pm. When walking I stick to the shady side of the street.
- Perform outdoor activities in the morning before it heats up. We make sure we get Penelope our dog out and back typically before 10am. After that it's just to dangerous.
- Air Conditioning - stay indoors in air-conditioned places as much as possible. A cool basement is another great alternative if you. If you do not AC or a cool basement at home, go to a local mall or somewhere that does.
- Dress Appropriately - wear loose-fitting, lightweight, and breathable clothing made from natural fabric like cotton or linen. Opt for light colours that reflect sunlight instead of absorbing heat. A hat is a great way to protect your head and face from the scorching sun.
- Take Cool Showers or Baths - enjoy a cool refreshing bath or shower to lower your body temperature and provide instant relief from the heat. I find this is one of the quickest ways to cool down.
- Go Barefoot in the Grass while watering the lawn - this feels amazing and a great fast way to cool you down fast. Don't worry your feet will dry quickly.
- Soak a Bandana with cold water and place on your neck or forehead.
- Suck and chew on some ice cubes.
- Avoid caffeinated drinks as they promote dehydration.
The next question is, how do you know when you have had enough heat? Well first here is a list of heat related illness, and their symptoms, according to NIOSH...
Heat Stroke:
Heat stroke is the most serious heat-related illness. It occurs when the body can no longer control its temperature: the body's temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Heat stroke can cause permanent disability or death if the person does not receive emergency treatment.
Symptoms:
- Confusion, altered mental status, slurred speech
- Loss of consciousness
- Hot, dry skin or profuse sweating
- Seizures
- Very high body temperature
- Fatal if treatment is delayed"
Heat Exhaustion:
Heat exhaustion is the body's response to an excessive loss of water and salt, usually through excessive sweating.
Symptoms:
- Headache
- Nausea
- Dizziness
- Weakness
- Irritability
- Thirst
- Heavy sweating
- Elevated body temperature
- Decreased urine output
Rhabdomyolysis:
Rhabdomyolysis (rhabdo) is a medical condition associated with heat stress and prolonged physical exertion. Rhabdo causes the rapid breakdown, rupture, and death of muscle. When muscle tissue dies, electrolytes and large proteins are released into the bloodstream. This can cause irregular heart rhythms, seizures, and damage to the kidneys.
Symptoms:
- Muscle cramps/pain
- Abnormally dark urine
- Weakness
- Exercise intolerance
- Asymptomatic
Heat Syncope:
Heat syncope is a fainting (syncope) episode of dizziness that usually occurs when standing for too long or suddenly standing up after sitting or lying.
Symptoms:
- Fainting (short duration)
- Dizziness
- Lightheadedness from standing too long or suddenly rising from a sitting or lying position
Heat Cramps:
Heat cramps usually affect workers who sweat a lot during strenuous activity. This sweating depletes the body's salt and moisture levels. Low salt levels in muscles cause painful cramps. Heat cramps may also be a symptom of heat exhaustion.
Symptoms:
- Muscle cramps, pain, or spasms in the abdomen, arms or legs
Heat Rash:
Heat rash is a skin irritation caused by excessive sweating during hot, humid weather.
Symptoms:
- Red cluster of pimples or small blisters
- Usually appear on the neck, upper chest, groin, under the breasts, and in elbow creases
Heat illness is no joking matter!
Thanks for reading this, as you may just save a life by knowing what to look for, including your own.
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