While most people think to protect themselves from sunburn they often forget to protect themselves from the heat.
Extreme heat can cause a variety of heat related illnesses from mild heat cramps to life-threatening heatstroke. If you work or play outdoors on hot days, make a plan to stay cool and hydrated.
Drink lots of water.
It is the easiest and most effective way to prevent heat related illnesses. Avoid caffeinated or sugary drinks that may only serve to dehydrate you. If you are going to be sweating a lot pack a drink that contains carbohydrates and electrolytes to protect your salt levels.
Don’t over exert yourself
If you are working outside or competing in a sporting event it can be difficult to avoid over exerting yourself but it is important to make the effort. Try to rotate activities so you are exerting yourself in shorter intervals and take frequent breaks.
Get acclimated
Build up your heat tolerance in small intervals and gradually raise your levels of exertion.
Take a break in the shade
Whenever you have a chance; take a break in a cool, shady place.
Dress for the weather
Make sure to wear light coloured and breathable fabrics that allow you to stay cool.
Use sun protection
Wear lots of sunscreen to protect your skin and a hat to protect your head.
Avoid alcohol
While enjoying an alcoholic beverage on a hot day can be a refreshing treat it can also accelerate dehydration which can cause a heat related illness. Drink alcohol in moderation and make sure to consume lots of water along with it.
Check your medication
Certain medications make you more vulnerable to sunburn take extra precautions if your medications have this effect.
Move activities indoors
When it is oppressively hot outside try and move your activities indoors for your safety and comfort. If you don’t have air conditioning or a well ventilated space spend the day at a place that does.
Have fun
There are lots of municipalities that offer public pools or splash pads where families can have fun outside while staying cool in the summer heat. Visit your city’s homepage to learn more.
Enjoy the warmer weather but remember to take precautions that will help you stay safe. Young children and the elderly are particularly vulnerable to heat related illness so make sure they are well protected. Remember do not leave anyone unattended in a parked car in hot weather. This also applies to pets. Temperatures can sky rocket to 70C within 10 minutes of being parked.
submitted by St. John Ambulance
