From USA Today:
“A heat wave will scorch the
central and eastern US this week. Here's how you can stay cool and survive”
A heat wave predicted to scorch
much of the central and eastern U.S. this week has left many already-sweaty
Americans groaning. The unusually high temperatures could lead to power
outages, whiny kids, unhappy pets ... and bring about serious safety concerns. The
National Weather Service has issued a heat advisory for large swathes of the
country where temperatures will reach triple digits. When combined with local
humidity percentages, the weather this week might feel unbearable. How can you
stay comfortable? Survive? That's why USA TODAY spoke with heat-related illness
experts ahead of the upcoming heat wave. Riana Pryor, a professor in the
Department of Exercise and Nutrition Sciences at the University at Buffalo,
studies athletic performance in extreme temperatures. She emphasized the
importance of being proactive about your health – especially with extreme heat
on the way.
Here are some ways you can take
care of yourself and your loved ones:
Stay hydrated
Normally when you are hot, Pryor
said, your body tries to keep you cool by sweating. That process is less
efficient in extreme temperatures, however, even though your body keeps doing
it. “A lot of people don’t realize that if you’re feeling thirsty, you are
already dehydrated,” Pryor said. When you are thirsty, she said, you are
probably 1% dehydrated. As your body becomes further dehydrated, your brain
function begins to become impaired, she said. Children and seniors are less
sensitive to thirst, she said, so they can become dehydrated without even
realizing it. Pryor recommends that children check their hydration levels when
they use the bathroom – the color of urine is a good indicator for hydration.
If your urine is the color of lemonade or lighter, she said, you’re good. But
if your urine is the color of apple juice or darker, you could be in trouble. To
remedy this, and stay hydrated, you can drink any water-based liquids including
sports drinks or juices. Caffeine is OK in moderation, Pryor said, but alcohol
will lead to further dehydration. You can also improve your hydration with a
mindful diet rich with water-based foods like melons, berries and leafy greens.
Stay out of the sun
Avoid spending extended periods
of time outside, if at all possible. It is best to be in air-conditioned
environments, whether that be your home, or a local library, movie theater or
shopping mall. If you have to be outside, Pryor said, find shade or another
area that gets more wind to cool you down. It is best to wear loose, airy clothing in
light colors, Pryor said. Wind can help cool your body, so clothing that
exposes skin is better than long sleeve shirts, or other tight, restrictive
clothing. One of the best cooling
techniques if you are outside, Pryor said, is to get your clothing wet with
cold water. This will decrease your skin temperature and body temperature.
Check on vulnerable groups
Giselle Routhier, policy director
at Coalition for the Homeless, said that homeless people are at an increased
risk during extreme weather. In New York City and in many other areas of the
country, the government opens up cooling centers in public spaces when
temperatures are predicted to be dangerously high. There are others at
increased risk, too – including occupational workers whose jobs require them to
be outside for extended periods, said William Adams, director of the Hydration,
Environment and Thermal (H.E.A.T.) Stress Lab at the University of North Carolina
Greensboro. Older adults will also be at increased risk, Adams said. As humans
age, we lose the ability to regulate body temperature and could become ill
because of heat without even realizing it. If you have older family members, friends or
neighbors without air conditioning, it is important to check on them a few
times a day, Adams said. "They might not realize that they are feeling
sick or ill because of the heat," Pryor said. "They might not call
someone or think to pick up the phone to let someone know."
Know the symptoms
Heat-related illnesses can
present themselves in a variety of ways, Pryor said. If someone around you starts to "seem
off," Pryor said, it is cause for concern. Other symptoms include nausea, muscle cramps,
loss of coordination or general sick feelings, Pryor said.Heat-related
illnesses need to be treated immediately, she said, and a cold water bath is
widely regarded as the most effective way to lower body temperature. "If
you’re starting to feel sick, you might as well cool yourself off and then get
checked out," Pryor said.
Keep an eye on pets
Pets can become sick from the
heat, too, according to VHA Animal Hospitals. "Instead of sweating, dogs
eliminate heat by panting," according to the Pet MD website. "When
panting isn’t enough, a dog’s body temperature rises." This can happen if
you leave your dog in the car, but it can also happen in other cases when dogs
are exposed to extreme heat. If your dog is panting excessively, seemingly
uncomfortable or unable to move around, he or she may be overheating. According
to VHA Animal Hospitals, pet overheating, or hyperthermia is an immediate
medical emergency.
^ It’s important for people to
know what to do and what not to do when it is so hot and humid outside. It’s
also important for people to check on: the elderly, children, pets and the
disabled to make sure they are doing well. ^
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