Many people are exposed to heat outdoors or in hot indoor environments during the summer months. As the temperature rises, so does the risk of heat-related illnesses, including heat exhaustion, heat cramps or even heat stroke. These conditions limit your body’s ability to cool itself and can cause serious health issues.
How can you beat the heat? Follow these five tips for staying cool in the summer:
STAY HYDRATED
Are you getting enough to drink on hot days? Staying hydrated during the summer months is essential to your health. Drinking fluids helps improve heart function, maintain kidney function and lower body temperature. Water is always your best option, and fruit juices or sports drinks can help you to replace salt and minerals that you lose through sweating. Remember: avoid alcohol and caffeinated beverages such as coffee and soft drinks that can cause dehydration.
WATCH YOUR DIET
You can also prevent dehydration by adding high-water content foods such as fruit and vegetables to your diet. Make sure you get plenty of nutrients such as calcium, potassium and magnesium as well. Foods high in these nutrients include dark leafy greens, nuts, whole grains and bananas. Many prescription medications can affect your body’s ability to stay cool, so always consult with your doctor or pharmacist to ensure that you stay healthy.
WEAR SUNSCREEN OUTDOORS
The best way to avoid the summer heat is reduce or eliminate strenuous activities during the hottest time of the day. If you do need to go outdoors, you can protect yourself from the sun’s harmful UV rays by covering up and using sunscreen. Wear short-sleeved, lightweight clothing, sunglasses and a hat. Apply sunscreen 20 minutes before going outside and reapply as needed. If you start to feel overheated, apply cool, wet compresses or take a cool bath.
REGULATE YOUR ENVIRONMENT
High temperature and humidity can affect your health in indoor environments as well. A vehicle’s windows can trap heat inside and causing your body temperature to rise. Turning on the air conditioning will help you maintain a comfortable temperature. In your home or office, a portable fan can make a big difference, as can opening the windows or lowering the temperature on the thermostat.
KNOW THE SIGNS
If you start to feel sick, get out of the heat quickly. Recognizing the symptoms of a heat-related illness is important. Symptoms may include high body temperature, profuse sweating, rapid pulse, headache, dizziness and nausea.
People who are overweight or have other health issues such as kidney disease or diabetes may be at greater risk of developing heat illnesses. A cold or fever may also cause you to become dehydrated. Ask your doctor for more information on how to prevent and treat heat-related illnesses so you can enjoy the summer.