The warm summer days have been very enjoyable and there are plenty more to come.
But with the summer sun in full force, be sure that you are taking care of yourself in this heat.
Here is a little checklist to ensure you continue to have a safe and healthy summer.
The added effects of high temperatures, high humidity, your activity levels, fluid intake and overall health can put you at risk this summer.
This hot weather can be hazardous if you:
– plan on working or vigorously exercising;
– are over 65 or an infant or a young child;
– have diabetes, heart or lung disease or other chronic conditions;
– have risk factors such as being over weight, fevered, dehydrated, poor circulation;
– are sunburned.
To avoid a heat related illness, be sure to drink enough fluids. In general, most adults should be drinking eight glasses of water a day. But if you are working outside and are sweating a lot, this may not be enough.
Your best choice to rehydrate your body is water. Avoid alcohol, caffeine or drinks with a lot of sugar, as these cause your body to lose fluid. Be sure to sip water frequently during the day. Avoid getting to the point where you feel thirsty. By then you are probably a bit dehydrated.
Keep your house cooler by keeping the shades or blinds drawn. Reduce the use of electric lights, your stove and oven to avoid excess heat from these appliances. Keep yourself cool by taking a cool bath or shower.
When outdoors, dress in loose-fitted and light-coloured clothing. Keep the sun off your head and your body cooler with a wide-brimmed hat. Finally, be sure to wear sunscreen with an SPF of 30 or higher and apply it regularly to ensure coverage.
When possible try to plan out your day and to introduce some pacing to your daily activities. Limit your outdoor activity to early morning, late afternoon or evening, when the temperatures and humidity should be more favourable.
If you must work outdoors all day, try to schedule your heaviest and hardest work when it is cooler. Rest frequently in the shade and allow your body to cool down. If you have a breathing condition that is treated with inhalers, be sure to always carry your rescue inhaler (usually a blue inhaler).
It is also important to know the signs and symptoms of overexposure to the sun and be ready to act quickly and give treatment when needed. Let’s take a look at tips from St. John Ambulance when dealing with heat exhaustion and heat stoke.
Heat exhaustion is the body’s response to an excessive loss of the water and salt contained in sweat. It can develop over a few days of exposure to high temperatures and inadequate fluid replacement. Those most prone to heat exhaustion are seniors, people with high blood pressure and those working or exercising in a hot environment.
Symptoms of heat exhaustion include: heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting. The skin may be cool and moist, but if left untreated it could progress to heat stroke.
The treatment for heat exhaustion is to cool the body with cool drinks, rest or a cool shower. If the symptoms worsen or last longer than one hour, seek medical attention.
When exposed to extreme temperature heat stroke can occur if the body is unable to regulate its temperature. Heat stroke is characterized by an extremely high body temperature; red, hot and dry skin (no sweating); throbbing headache; dizziness; nausea; and confusion. If you experience any of these signs, call for medical assistance. In the meantime, get to a shaded area, or sponge yourself with cool water to cool yourself rapidly.
So, go out and enjoy these “dog-days” of summer and be sure to plan, stay hydrated and get to the shade often.
For more health tips or information about the free services offered by the Minto-Mapleton Family Health Team visit www.mmfht.ca or call 519-638-2110 or 519-327-4777.
