With 100 degree temperatures you can't help but to notice the record breaking temperatures in Texas right now. Here are some tips for coping with the heat. Be aware of your pets, the elderly, and the very young who are vulnerable to the extreme temperatures right now.
- Increase water consumption. Drink lots of liquids even before getting thirsty, but avoid those with caffeine, alcohol or large amounts of sugar because these can actually result in the loss of body fluid.
- Conduct outdoor work or exercise in the early morning or evening when it is cooler. Outdoor workers should drink plenty of water or electrolyte-replacement beverages and take frequent breaks in the shade or in an air-conditioned facility. Those unaccustomed to working or exercising in a hot environment need to start slowly and gradually increase heat exposure over several weeks.
- Check on the elderly. Take the initiative to visit seniors for signs of heat related illnesses. It takes the elderly nearly twice the time of younger people to return to core body temperature after exposure to extreme temperatures. A phone call to the frail elderly is not sufficient to determine physical condition.
- Wear light-colored, loose fitting clothing that permits the evaporation of perspiration.
- Do not leave children, senior citizens or pets unattended in a vehicle.
- A wide-brimmed hat helps prevent sunburn as well as heat-related illness. Sunscreen also protects from the sun's harmful rays and reduces the risk of sunburn.
- If the house is not air-conditioned, seek accommodations in air-conditioned facilities during the heat of the day: multi-service centers, malls, movie theaters, libraries, etc.
- Take frequent cool baths or showers if your home is not air-conditioned.
- Stay alert to heat advisories. The National Weather Service declares a Heat Emergency when the heat index, a computation of the air temperature and humidity, reaches 108 degrees on two or more consecutive days. A heat index of 108 is a potential health threat for all people and is particularly dangerous for high-risk groups.
Here are some additional tips from the American Red Cross:
- Never leave children or pets alone in enclosed vehicles.
- Eat small meals and eat more often.
- Avoid extreme temperature changes.
- Use a buddy system when working in excessive heat.
- Take frequent breaks if you must work outdoors.
- Check on family, friends and neighbors who do not have air conditioning, who spend much of their time alone or who are more likely to be affected by the heat.
- Check on your animals frequently to ensure that they are not suffering from the heat. Ensure your animals have water and a shady place to rest.
- Have a plan for wherever you spend time- home, work and school-and prepare for the possibility of power outages.
- Know those in your neighborhood who are elderly, young, sick or overweight. They are more likely to become victims of excessive heat and may need help.
- If you don't have air conditioning, choose places to go to for relief from the heat during the hottest part of the day - schools, libraries, theaters, malls.
- Be aware that people living in urban areas may be at greater risk from the effects of a prolonged heat wave than are people living in rural areas.
How to help someone having trouble with the heat:
The extreme heat can cause actual physical difficulties which in some instances can be life-threatening. Heat cramps are muscular pains and spasms in the legs or abdomen caused by exposure to high heat and humidity and loss of fluids and electrolytes. Heat cramps are often an early sign that the body is having trouble with the heat. To help someone with heat cramps:
- Get them to a cooler place and have them rest in a comfortable position. Lightly stretch the affected muscle and replenish fluids.
- Give a half glass of cool water every 15 minutes. Do not give liquids with alcohol or caffeine in them, as they can make conditions worse.
Heat exhaustion involves the loss of body fluids through heavy sweating during strenuous exercise or physical labor in high heat and humidity. Signs include cool, moist, pale or flushed skin, heavy sweating, headache, nausea, dizziness, weakness and exhaustion. If someone is suffering from heat exhaustion, you should:
- Move them to a cooler place. Remove or loosen tight clothing and apply cool, wet cloths or towels to the skin. Fan the person. If they are conscious, give small amounts of cool water to drink. Make sure the person drinks slowly. Watch for changes in condition.
- If the person refuses water, vomits or begins to lose consciousness, call 9-1-1 or the local emergency number.
Heat stroke is a life-threatening condition in which a person's temperature control system stops working and the body is unable to cool itself. Signs of heat stroke include hot, red skin which may be dry or moist; changes in consciousness; vomiting; and high body temperature.
- Heat stroke is life-threatening. Call 9-1-1 or the local emergency number immediately.
- Move the person to a cooler place. Quickly cool the person's body by giving care as you would for heat exhaustion. If needed, continue rapid cooling by applying ice or cold packs wrapped in a cloth to the wrists, ankles, groin, neck and armpits.
