Tips for Preventing Heat-Related Illness

Tips for Preventing Heat-Related Illness Stay cool. Put on the right clothes: Wear clothes that are light, loose, and not too heavy. Stay Cool Inside: Try to stay in an air-conditioned room as much as you can. If you don't have air conditioning at home, go to the mall or the library. Even a few hours in air conditioning can help your body stay cooler when you go back outside. Call your local health department to find out if there are any shelters in your area that can help you cool off. Remember that electric fans can help you feel better, but they won't stop you from getting sick from the heat when it's in the high 90s. A much better way to cool off is to take a cool shower or bath or go to a place with air conditioning. To keep your home cooler, use the stove and oven less. Plan outdoor activities carefully: When it's cool outside, like in the morning and evening, try to limit your time outside. Take breaks in the shade often so that your body can heal. Take it easy: Don't work out as much when it's hot. If you're not used to working or exercising in the heat, start slowly and build up your speed over time. If you feel your heart racing and can't catch your breath when you work out in the heat, stop everything. If you feel dizzy, confused, weak, or faint, go to a cool place or into the shade and rest. Wear sunscreen: Sunburn can make it harder for your body to cool down and can make you lose water. Put on sunscreen with an SPF of 15 or higher at least 30 minutes before going outside to protect yourself from the sun. Also, wear a wide-brimmed hat and sunglasses. Keep putting it on according to the instructions on the package. Tip: Look for sunscreens with "broad spectrum" or "UVA/UVB protection" on the label. These are the best ones. Do Not Leave Kids in Cars: Even with a window cracked open, cars can heat up to dangerous levels very quickly. Anyone who stays in a parked car is at risk, but kids are especially at risk of getting heat stroke or dying. When you travel with kids, remember to do the following: Even if the windows are cracked open, you should never leave babies, kids, or pets in a parked car. Put a stuffed animal in the car seat to help you remember that there is a child in the car. Put the stuffed animal in the front with the driver when the child is buckled in. Make sure everyone is out of the car before you leave. Don't forget about any kids who are sleeping in the car. Stay away from hot and heavy meals because they make your body hotter! Drink a lot of water Drink a lot of fluids: No matter how active you are, you should drink more fluids. Drink before you get thirsty. If your doctor tells you to drink less or gives you water pills, ask how much you should drink when it's hot outside. Stay away from drinks that are very sweet or have alcohol in them. These drinks make you lose more body fluid. Also, stay away from very cold drinks because they can make your stomach hurt. Replace minerals and salt: When you sweat a lot, you lose minerals and salt that your body needs to get back. You can get back the salt and minerals you lose in sweat by drinking a sports drink. If you have diabetes, high blood pressure, or another long-term health problem, talk to your doctor before drinking a sports drink or taking salt tablets. Make sure your pets drink enough water: Give your pets a lot of fresh water and put it in a shady place. Stay Up to Date Look for Updates: Check your local news for warnings about extreme heat and safety tips. You can also find out about any places to cool off in your area. Know the Signs: Find out what the signs and symptoms of heat-related illnesses are and how to treat them. Use a Buddy System: When it's hot outside, keep an eye on your coworkers and have someone else do the same for you. A person can get sick from the heat and become confused or pass out. If you're 65 or older, have a friend or family member call you twice a day to check on you during a heat wave. Check on them at least twice a day if you know someone in this age group. Keep an eye on those who are at high risk: Anyone can get sick from the heat at any time, but some people are more likely to get sick than others: - Babies and toddlers - People who are 65 or older - People who are overweight - People who work too hard or exercise too much - People who are sick, especially with heart disease or high blood pressure, or who take certain medications, like those for depression, insomnia, or poor circulation At least twice a day, check on adults who are at risk and keep an eye out for signs of heat exhaustion or heat stroke. Of course, babies and young kids need to be watched much more often.