Allison Donlan

Depending on where you live, you’ve probably been encountering some pretty high temperatures lately.  The summer months certainly don’t hold back with heat and humidity.  Some people love the heat and others hate it, but it’s easy for anyone to forget that it can be dangerous.  According to the Center for Disease Control, more than 8,000 people in the U.S. died from heat-related causes between 1999 and 2010.  The CDC also warns that people over the age of 65 are especially vulnerable to the heat, and Study.com says that younger people who play outdoor sports or who work outside are at high risk too.  

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It also reminds us that it's extremely dangerous for babies or children to be left in the car on a hot day.  However, regardless of age, occupation, or pastimes, everyone should be aware of how to avoid endangering themselves in the heat.  While death is obviously an extreme consequence of getting too hot, you could still end up feeling very sick or wind up in the hospital if you don’t take precautions.

What to watch out for

Plenty of information about heat exhaustion and heat stroke, some of the most serious heat-related illnesses, are available via the CDC.  If you’re out in the sun and you start feeling dizziness, nausea, and/or a headache (any of which may be caused by either heat exhaustion or heat stroke), you should move inside to a cool location and drink plenty of water or other fluid.  Other symptoms associated with heat exhaustion include fatigue and muscle cramps.  Heat stroke is more urgent and can bring on high fever, rapid heartbeat, confusion, and loss of consciousness.  You should also be concerned about heat stroke and take action to cool off and hydrate yourself if you’re not sweating in the heat or sun.  No one likes sweating because it feels gross, but it’s an important function that helps regulate our body temperature.  It’s a huge red flag if you stop sweating, because that indicates your body can’t cool itself anymore.

Untreated, heat stroke can cause organ failure and even death, and heat exhaustion can progress to heat stroke.  It’s crucial to quickly cool yourself off and re-hydrate if you think you may have heat exhaustion or heat stroke, and to watch out for kids and older people if you’re outside or in a hot place with them.

How to beat the heat

It can be difficult to avoid the heat in the summer, but there are plenty of ways to stay cool and hydrated.  Even if it doesn’t get to the point of heat exhaustion or worse, dehydration and overheating can be dangerous.

Keep a water bottle on you at all times

If you’re not already in this habit, try to pick it up as soon as possible, and keep it up all year round.  According to the Mayo Clinic, the amount of water each person should drink per day depends on a variety of factors, but in general, women should shoot for about 11.5 cups a day, or 2.7 litres.  In addition to preventing dehydration, drinking water helps to keep you healthy and energized, and it’s good for your skin.  When it’s super hot out, water is literally a life-saver.

Stick a water bottle in your purse or bag before you leave the house, and keep one near you while you’re at home.  If you have trouble remembering, try setting reminders on your phone.  To help the environment, buy a cute reusable bottle!  Try dressing it up a little with fruit or herbs for flavoring if you’re not big on drinking water.

While water is ideal, other drinks will hydrate you too. Just try to steer clear of alcohol; it might be tempting to sip on a cold beer or cocktail, but alcohol actually dehydrates you, so choose something else for hydration.  If you’re going to be having alcohol anyway, make sure you’re drinking water in addition, especially since you might be less likely to notice symptoms of heat exhaustion or heat stroke when you’re tipsy.

Dress appropriately for the weather

Wear loose clothing and thin fabrics if possible.  In the evenings or on certain days that aren’t as scorching hot, snug pants or heavy jackets for the sake of fashion might be okay, but on the hottest days you should stick to cooler clothes.  Also, remember that lighter colors don’t absorb as much light, so if you’ll be in the sun for a while, think about wearing white or pastels.

Protect yourself from the sun, too!  Think hats, sunglasses, and of course, sunscreen.  There are plenty of cute sunglasses and hats around, and most importantly, you’ll be safe from the sun.  As for sunscreen, the American Academy of Dermatology recommends at least SPF 30, and it’s important to remember to reapply every couple of hours or after you’ve gotten wet or sweaty.  Protecting your skin is vital; not only will you prevent wrinkles and sun spots, but more importantly, you’ll help prevent skin cancer.  According to The Skin Cancer Foundation, one in 5 Americans will get some type of skin cancer by age 70, and melanoma kills one person every hour.  Stay smart about your health!

Spend some time in air-conditioning

Of course, this is difficult if you work outdoors or if your home doesn’t have AC, but on the extra-hot days, try to find a source of air-conditioning for at least a little while.  Visit a friend or family member, or schedule your errands for the hottest times, since many stores are air-conditioned.  At home, get plenty of fans. Use window fans at night if possible, because they might bring in cooler and less humid nighttime air.  You can also try the trick of putting a bowl of ice behind a fan to make it even cooler.

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While death is an extreme consequence of getting too hot, you could still end up feeling very sick or wind up in the hospital if you don’t take precautions.

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If you do have AC at home, take advantage of it.  Summer is a popular time for cookouts, festivals, and other outdoor activities, but consider trying to avoid those sorts of events on especially hot days, and spend some time inside as well.  

Finally, if you have a child or pet or are taking care of one, make sure they’re okay too!  Babies and animals can’t tell you if they’re too hot, and even children who can talk might not recognize that they’re in danger.  Definitely don’t leave them in the car—a car’s temperature can soar above 100℉ within ten minutes, and rolling the windows down doesn’t prevent this.  

Continue to stay informed about how to stay safe, and seek medical attention if you think something is wrong.  Whatever your plans are this summer, be smart about how you handle the heat!

 

Allison is a rising senior at Hamilton College who loves reading, writing, and animals.  She is majoring in Literature and minoring in Psychology, and she plans to go into publishing upon graduation.

 

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