Hot summer days are unavoidable. Hazardously high temperatures can produces heat-related illnesses ranging from heat cramps to heat exhaustion and heat stroke. Sometimes, people would feel very weak and sick because of exposure to too much heat. During the dry season, it gets to be very humid and unbearably hot. During the hot summer, cases of dehydration and heat strokes are also on the rise. When temperatures reach record highs, keeping cool will help in the prevention of heat related sickness. Here are some tips for keeping cool and prevent heat stroke.
As the most serious heat disorder, heat stroke can even result to death. A heatstroke takes place when the body reaches a temperature above 106 degrees Fahrenheit or 41 degrees Celsius. At this high temperature, cooling mechanism of body starts to fail and followed by neurological dysfunction. Also, it is followed by failure of the circulatory system and if not treated even result to death. Nausea and vomiting, fatigue, headaches, decreased sweat, decreased urination and confusion are the warning signs of heat stroke. Heart rate could be a rapid of 100 to 160 bpm (beats per minute). Also, loss of consciousness, shortness of breath, and possible blood in urine take place.
Cool Down Tips:
Drink lots of water. Dehydration is one of the most common symptoms during hot season. Drinking plenty of water in addition to the other fluids like sports drinks or other sources of electrolytes combat dehydration. Under normal conditions, 8 glasses of water are recommended daily to drink. However, on summertime, the number needs to go up to 10, at the very least. Heat depleting bodily fluid levels and also suck the sodium from the body. So, it is recommended that you add a little more salt to your food.
Wear cotton clothes. Wear light clothing and stay away from dark colors as much possible. Clothing makes a big difference. More heat absorbed by dark color so avoid wearing dark clothes. It is recommended that you try your best to stick with 100 percent cotton clothing, as it breathes and allows your body heat escape.
Avoid strenuous activity. If it is possible to avoid, then avoid strenuous activity. Also, you can move it indoors or else be sure that you have recurrent breaks in a cool place and drink plenty of fluids.
Avoid sitting in a car. In the summer, cars can reach temperatures of 160 degrees Fahrenheit. Avoid to left children in the car or If you have left the car sitting out for a while in the warm weather, open the doors and let it cool down a bit before climbing in, if possible.
Take cool baths several times during the day. If it is not possible to take cool bath, spray on some hydrating spray containing lemon grass and witchazel.
Avoid drinking alcoholic drinks. Drinks that contain alcohol and caffeine decrease the necessary water and mineral content of the body and produce a diuretic effect. Minerals like sodium, chloride and potassium are necessary to control body temperature but these are lost due to excessive sweating in summer. Also, alcohol makes you feel hot, plus they have diuretic properties that may worsen cases of dehydration. To keep the right mineral balance of the body, eat bananas and sports drinks.
Stay indoors between 8am and 4pm. Nevertheless, when you need to stay out in the sun for whatever reason, be sure to wear a wide-brimmed hat, a pair of wide sunglasses, and of course, sunblock SPF 30 or higher.
Remain in air conditioned atmosphere as long as possible. Whenever you feel hot, run cool water over your body. As most of the veins are located on the wrists, sink both of your wrists in a container filled with ice cold water When they come in contact of cold water they decrease the body temperature as much as 3 degrees and decrease the chance of heat stroke.
Eat fruits that are high in water content. Fruits which are high in water content also help to hydrate the body. Fruits like watermelon, pineapple, and cucumber, and melon are highly recommended.
Prevention Tips for Heat Stroke:
- Drink more liquids, in spite of your activity level. Don’t stay until you are thirsty to drink. Consult doctor on how much you should drink in hot weather if your doctor limits your fluid intake or you are on a diuretic medication.
- Avoid consuming liquids that contain caffeine, alcohol, or large amounts of sugar because these will cause you to lose more body fluid.
- Stay indoors, if possible in an air-conditioned place.
- Take a cool shower or bath whenever you feel hot.
- Avoid very cold drinks as these could produce stomach cramps.