Beat the Heat - Preventing Heat-Related Illnesses

Do you live in a place where it's often hot and humid?

Or maybe you live somewhere that experiences heat waves—a series of extremely hot days that are much warmer than usual for your area?

Did you know that extreme heat can be deadly? It's true. In fact, more people die from extreme heat than from any other weather event.

According to data from the Centers for Disease Control and Prevention (CDC), extreme heat events cause more deaths each year than hurricanes, tornadoes, floods, and other natural disasters combined.

These conditions can lead to dangerous problems like heat exhaustion, heat stroke, and dehydration.

This makes it very important to understand the risks and take steps to protect yourself and others from the dangers of extreme heat.

In this article, we will talk about the heat index, explain how heat can be a killer, describe the symptoms of heat-related illnesses, and provide tips on how to prevent and treat these illnesses.

Sunshine Preppers is a participant in the Zero Breeze affiliate program.  This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase.  

What is the Heat Index?

The heat index is what the temperature feels like when combined with relative humidity. It becomes dangerous when it reaches 90 degrees or higher. Remember, the heat index is measured in the shade; direct sunlight can increase it by up to 15%. You can find the heat index on weather apps and channels.

Here are some examples of how the heat index is measured:

• An 85-degree temperature with 60% humidity results in a heat index of 90 degrees.
• An 84-degree temperature with 70% humidity results in a heat index of 90 degrees.
• A 90-degree temperature with 40% humidity results in a heat index of 90 degrees.

Understanding the heat index helps us make better decisions about when to be outside.

Our bodies regulate internal temperatures by sweating, which cools us off when it evaporates. However, high humidity prevents sweat from evaporating, trapping heat inside our bodies and increasing the risk of heat-related illnesses like heat exhaustion or heat stroke.

Stay informed—your local authorities will issue "heat alerts" during periods when you need to take extra precautions.

If you live where it is typically very hot, you will need to take precautions daily.

Remember, heat-related illnesses are preventable! Do what you can to keep yourself and your loved ones safe.

Who is at Risk?

Although anyone at any time can suffer from heat-related illness, some people are at greater risk than others:

• Infants and young children
• People 65 years of age or older
• People who are overweight
• People who overexert during work or exercise
• People who are physically ill, especially those with heart disease, high blood pressure, or those taking certain medications such as for depression, insomnia, or poor circulation
• People without access to air conditioning or adequate ventilation, including those in low-income households
• Outdoor workers such as construction workers, landscapers, and agricultural laborers who spend extended periods exposed to the sun and heat

If you know someone at risk, check in with them at least twice a day. You should closely watch them for signs of heat exhaustion or heat stroke.

Infants and young children, of course, need much more frequent watching.

I will share that my grandmother lived in a mobile home on St. Augustine Beach. Grandma did not like air conditioning, and, in fact, her home did not have air conditioning.

I remember visiting her during the summer and to say my bedroom was unbearably hot is an understatement.  

As Grandma got older, she would be hospitalized because her body retained fluids during hot weather, which led to congestive heart failure.

After this happened several times, Grandma's doctor told her she needed to get air conditioning at her home and use it, or she would need to be placed in assisted living. She didn't like it, but Grandma got air conditioning.

The moral of the story about my Grandma's experience is the importance of recognizing and addressing the risks associated with extreme heat, especially for vulnerable individuals.

Ultimately, the moral emphasizes the value of prioritizing health and well-being, especially in the face of potentially life-threatening conditions like extreme heat.

Symptoms of Heat-Related Illnesses and First Aid Steps to Treat

Know the signs and symptoms of heat-related illnesses to stay safe.  Some conditions require immediate medical attention to prevent death.  

Heat Stroke

Heat stroke is a medical emergency. Look for a high body temperature (103°F or higher), hot, red, dry, or damp skin, a fast, strong pulse, headache, dizziness, nausea, confusion, and losing consciousness (passing out). If you suspect heat stroke, call 911 right away. Move the person to a cooler place and help lower their temperature with cool cloths or a cool bath. Do not give the person anything to drink.

Heat Exhaustion

Heat exhaustion is another serious condition. Symptoms include heavy sweating, cold, pale, and clammy skin, a fast, weak pulse, nausea or vomiting, muscle cramps, tiredness or weakness, dizziness, headache, and fainting. If you experience these symptoms, move to a cool place, loosen your clothes, put cool, wet cloths on your body, or take a cool bath, and sip water. Seek medical help if you are throwing up, if your symptoms get worse, or if they last longer than an hour.

Heat Cramps

Heat cramps involve heavy sweating during intense exercise and muscle pain or spasms. If you experience heat cramps, stop physical activity and move to a cool place. Drink water or a sports drink and wait for the cramps to go away before resuming physical activity. Get medical help if cramps last longer than an hour, if you’re on a low-sodium diet, or if you have heart problems.

Heat Edema

Heat edema involves swelling, usually in the ankles, feet, and hands. Symptoms include swelling in these areas and a feeling of tightness in the skin. To treat heat edema, move to a cool place, elevate the swollen areas, and remove tight clothing. Avoid standing for long periods and drink plenty of water. Seek medical help if the swelling persists or if you have underlying health conditions.  Your doctor may give you water pills to help remove the excess water from your body.  

Sunburn

Sunburn can also occur during extreme heat. Symptoms include painful, red, and warm skin, and blisters. To treat sunburn, stay out of the sun until your sunburn heals. Apply cool cloths to sunburned areas or take a cool bath and use moisturizing lotion. Do not break blisters.

Heat Rash

Heat rash appears as red clusters of small blisters that look like pimples, usually on the neck, chest, groin, or in elbow creases. To treat heat rash, stay in a cool, dry place, keep the rash dry, and use powder like baby powder to soothe the rash.

Preventing Heat-Related Illnesses

To prevent heat-related illnesses, it's important to schedule outdoor activities carefully. Try to limit your outdoor activity to when it’s coolest, like during morning and evening hours. Rest often in shady areas so your body has a chance to recover, and pace yourself.

Cut down on exercise during the heat. If you’re not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually.

Know when to stop activity. If exertion in the heat makes your heart pound and leaves you gasping for breath, stop all activity. Get into a cool area or into the shade, and rest, especially if you become lightheaded, confused, weak, or faint.

If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and applying sunscreen with an SPF of 15 or higher 30 minutes prior to going out.

Continue to reapply it according to the package directions. Look for sunscreens that say "broad spectrum" or "UVA/UVB protection" on their labels—these products work best.

Avoid hot and heavy meals, as these types of meals add heat to your body.

Instead, stay hydrated by drinking plenty of fluids. Drink more fluids regardless of how active you are, and don’t wait until you’re thirsty to drink.

Stay away from very sugary or alcoholic drinks—these actually cause you to lose more body fluid. Avoid very cold drinks because they can cause stomach cramps.

If your doctor limits the amount you drink or has you on water pills, ask how much you should drink while the weather is hot.

Replace salts and minerals lost through heavy sweating. A sports drink can help replace the salt and minerals you lose in sweat.

If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.

Taking these precautions can help you stay safe and healthy in hot weather.

Strategies for Staying Cool

An unfortunate consequence of heat waves is the increased demand for electricity, which can lead to power failures or brownouts.

In hurricane-prone areas, electricity is particularly vulnerable to disruption.

If you find yourself without air conditioning or lose power during a heat wave, it's essential to take additional precautions to stay cool and safe:

Using Fans

Utilize electric fans or battery-operated fans to circulate air in your home. Place them strategically to create a cross-breeze, directing hot air out of the house and pulling cooler air in. Ceiling fans can also be helpful in keeping rooms ventilated and cooler.

Taking Cool Showers or Baths

Take cool showers or baths to lower your body temperature. If you're feeling overheated, a cool shower can provide immediate relief and help you feel more comfortable. Additionally, wetting a washcloth with cool water and placing it on your forehead or neck can help cool you down.

Visiting Cooling Centers

Many communities set up cooling centers during heat waves, providing air-conditioned spaces where people can go to escape the heat. These centers are often located in public buildings like libraries, community centers, or government offices. Check with your local authorities to find out if cooling centers are available in your area and their operating hours.

Stay Hydrated

Drink plenty of water to prevent dehydration and help regulate your body temperature. Avoid drinks with caffeine or alcohol, as they can contribute to dehydration.

Minimize Physical Activity

Limit strenuous activities, especially during the hottest parts of the day. Try to schedule outdoor activities for early morning or evening when temperatures are cooler.

Seek Shade

If you need to be outdoors, seek shade whenever possible.

Wear lightweight, loose-fitting clothing, and a wide-brimmed hat to protect yourself from the sun.

Stay Informed

Keep an eye on weather forecasts and heat advisories issued by local authorities. 

Follow their recommendations for staying safe during periods of extreme heat. 

Plan B

However, it's always a good idea to have a backup plan in case of prolonged power outages or situations where accessing cooling centers may be difficult. Here are a few additional tips to consider:

Create Homemade Cooling Devices

If you're without power for an extended period, get creative with homemade cooling devices. For example, you can place a bowl of ice in front of a fan to create a makeshift air conditioner. You can also use damp towels or sheets hung in doorways or windows to help cool the air as it enters your home.

Use Cold Packs or Ice Packs

Keep cold packs or ice packs in your freezer. These can be placed on pulse points, such as the wrists, neck, and temples, to help cool your body quickly. Rotate them out as they warm up for continuous relief.

Stay on Lower Levels

Heat rises, so if you live in a multi-story home, stay on the lower levels where it tends to be cooler. Basements can be particularly cool retreats during hot weather.

Check on Vulnerable Neighbors:

If you have elderly or vulnerable neighbors, check on them regularly during heat waves. Offer assistance if needed, and help them find cool places to stay if they're without air conditioning or experiencing power outages.

Prepare a Heat Emergency Kit

Keep a heat emergency kit handy with essentials like bottled water, non-perishable snacks, a battery-powered fan or handheld fan, flashlights, and extra batteries. Having these items readily available can help you stay comfortable and safe during prolonged periods of extreme heat and power loss.

 Zero Breeze

I would like to add one more item for your consideration - The Zero Breeze Mark 2 AC.  This is a portable air conditioning unit, primarily designed for outdoor use in a tent or RV.  

However, it is possible to also use this unit in a small-sized room to cool and remove the humidity.  It only weighs 16.5 pounds.  

The independent battery design makes the Mark 2 a true off-grid champion, easily rechargeable via solar, car, or portable power sources, ensuring continuous cooling anywhere. 

If you think the Mark 2 portable AC will meet your needs, click here to purchase now for 25% off].  Don't wait too long, this summer sale won't last forever!  

By incorporating these additional tips into your heat wave preparedness plan, you can ensure that you're well-equipped to handle the challenges of hot weather and power disruptions.

Car Safety: Preventing Heat-Related Tragedies

Every year, tragic stories emerge about children left behind in the back seat of cars, resulting in devastating consequences due to heatstroke.

Cars can quickly heat up to dangerous temperatures, even with a window cracked open.

While anyone left in a parked car is at risk, children are especially vulnerable to heatstroke and death.

When traveling with children, it's crucial to take preventive measures to ensure their safety:

• Never Leave Children in a Parked Car: Regardless of whether the windows are cracked open, never leave infants or children unattended in a parked car. The interior of a car can reach life-threatening temperatures in a matter of minutes.

• Use Reminders: To help prevent accidental incidents, keep a stuffed animal in the car seat when it's empty. When the child is buckled in, move the stuffed animal to the front seat as a visual reminder that the child is in the car.

• Check Before Exiting: Before leaving your car, always double-check to ensure that everyone, including children, has exited the vehicle. Children may fall asleep during car rides, making it easy to overlook their presence in the car.

If you encounter a child left in a hot car, take immediate action to ensure their safety:

• Act Quickly: Time is of the essence when a child is trapped in a hot car. Act swiftly to prevent heat-related injuries or fatalities.

• Call for Help: Dial emergency services immediately if you see a child left unattended in a hot car. Provide details about the situation, including the car's location, license plate number, and the condition of the child.

• Take Action: If the child appears to be in distress, take action to remove them from the vehicle safely. Look for unlocked doors or windows, and if necessary, be prepared to break a window to rescue the individual trapped inside.

• Provide Aid: Once the child is out of the car, provide first aid as needed. Move them to a cool, shaded area, offer water if they are conscious and responsive, and monitor their condition until help arrives.

By staying vigilant and taking proactive steps to prevent children from being left in hot cars, we can help protect them from the dangers of heat-related illnesses and tragedies.

Keeping Pets Safe During Extreme Heat

Help protect the health and well-being of your pets during periods of extreme heat by following these essential steps:

Never Leave Pets in a Parked Vehicle:  Even with cracked windows, the interior of a parked car can quickly reach dangerous temperatures, leading to heatstroke or worse for your pet.

Provide Fresh Water: Ensure your pet has access to fresh, cool water every day in a tip-proof bowl to help them stay hydrated.

Avoid Exercise in Heat: Don't force animals to exercise during hot and humid weather. Opt for walks and outdoor activities early in the morning or late in the evening when temperatures are cooler.

Offer Shade and Shelter: If your pet spends time outdoors, provide plenty of shade and shelter to protect them from the sun's heat. Remember that the shade may change throughout the day as the sun moves, so ensure there's constant protection from the heat.

Protect Paws from Hot Surfaces: Asphalt and concrete can get extremely hot and cause severe burns on your pet's paw pads. Consider using protective booties or walking them on grass to prevent injuries.

Keep Flat-Faced Pets Cool: Animals with flat faces, as well as older and overweight pets, are more susceptible to heatstroke. Keep them in air-conditioned environments as much as possible to prevent overheating.

Maintain Grooming: Keep your pet well-groomed to help them stay cool, but avoid shaving off all their hair. A pet's coat acts as insulation and protection from sunburn.

Recognize the Signs of Heat Stroke:

• Rapid or loud panting
• Weakness or collapse
• Dry or sticky gums
• Excessive drooling
• Vomiting or diarrhea
• Confusion or disorientation
• Bruising or bleeding

If you suspect your pet is suffering from heat stroke:

• Call Your Veterinarian: Contact your veterinarian immediately or take your pet to the nearest emergency veterinary clinic.
• Safely Cool Them Down: Place your pet in the shade or a cool room and use cool or room temperature water to wet their head, ears, paws, and belly. Do not use ice or cold water.
• Provide Airflow: Ensure continuous airflow across their body, such as through a fan or air conditioning, while transporting them to the veterinarian.

Taking these precautions and knowing how to respond to signs of heat stroke can help protect your pets from the dangers of extreme heat and ensure their safety and well-being.

Conclusion 

In conclusion, extreme heat poses significant risks to both humans and pets alike, leading to heat-related illnesses and, in severe cases, fatalities.

By understanding the dangers of heat waves, recognizing the symptoms of heat-related illnesses, and taking proactive steps to prevent and treat these conditions, we can safeguard ourselves and our furry companions during periods of extreme heat.

Remember to stay hydrated, seek shade, limit physical activity, and stay informed about heat advisories issued by local authorities.

Additionally, always prioritize the safety of children and pets, especially when it comes to preventing tragedies like hot car incidents.

By staying prepared, we can navigate through heat with caution and ensure the well-being of ourselves, our loved ones, and our beloved pets.

Stay safe, stay cool, and stay informed!

Resources:

• American Red Cross:  Extreme Heat Safety
• CDC:  Extreme Heat
• California Department of Public Health:  Protecting Your Pet During Hot Weather
• Doom and Bloom:  Heat Wave Safety