Last Updated on June 8, 2024 by Brenda

Listen to the Podcast Cool Confidence: How to Slay the Summer Heat

By Annie McCauley

Who is at a higher risk of heat related illness?

People in the following categories are at a higher risk of heat related illness and death from overheating. It is important to check on these people to ensure that they stay out of extreme heat, stay hydrated, and are moved to cooler areas if possible.

• Adults over 65
• Children under 4
• People with existing medical problems like heart disease
• People without access to air conditioning

Tips for Working in the Heat

If you must work in the heat, here are some tips to stay healthy:

• Stay hydrated – even if you are not thirsty!
• It is recommended to drink 16 ounces of water before you start to work in the heat and 5-7 ounces every 15-20 minutes while working in the heat.
• Take breaks in the shade when possible.
• Slow down: working faster and harder to get done faster can make you sweat more and become dehydrated faster.
• Limit strenuous activities to cooler times, rest frequently, and stay hydrated.
• Wear light loose clothing.
• Wear sunscreen and a hat (even long sleeves) to avoid sunburn.
• Limit alcohol and caffeine and sugary drinks – these can dehydrate you more.
• Use cooling devices like wet rags and neck fans.

Tips for Weather Proofing Your Home

Here are some tips to make your home a little cooler, conserve energy, and save money!

• Add reflective window tint to windows (especially on the south and west sides of your home); even tin foil works to reflect heat!
• Add insulation where you can to windows, ducts, attics, and walls.
• Install storm windows – check with your electric company if you can get a rebate for upgrading.
• Shade windows with outdoor awnings or shade cloth.
• Repair or add weather stripping on windows and doors to keep hot air out and cool air in.

Tips for Humid Days

We may not get many humid days in the southwest, but when they do happen our swamp coolers do not work. Here are some tips for getting the most out of your swamp cooler when humidity hits:

• Leave windows cracked to let damp air out and create a cross draft.
• Dry out the air in the house by occasionally opening windows and doors.
• Make your own A/C using a box with ice in it and two holes. Then place a fan on it to blow air across the ice.
• Use ceiling and upright fans to circulate air.

What to Do When the Heat Index is High

The heat index is what the temperature outside feels like to the human body when humidity is combined with the ambient temperature. Things you can do to stay comfortable are:

• Eat small meals more often during the day instead of large meals.
• Stay hydrated!
• Don’t drink alcohol, caffeine, or sugary drinks.
• Bring pets inside or make sure they have water and shade outside.
• Don’t walk /exercise.
• Cement is hot and can burn your skin and pet paws!
• Don’t leave children or pets in a vehicle.
• Find a “cool shelter” or use fans.

Heat Exhaustion vs Heat Stroke

It is important to know the difference between heat exhaustion and heat stroke. Here are some key pointers to remember:

Heat Exhaustion Symptoms:

• Mild Shock (blood flow to organs is restricted ~ can cause heat stroke)
• Faint /Dizzy
• Excessive Sweating
• Cool Pale Clammy Skin
• Nausea/Vomiting
• Rapid Weak Pulse
• Muscle Cramps

How to Treat Heat Exhaustion:

• Take the person to a cooler area or a place with air conditioning.
• Drink water if conscious.
• Cool shower or cool compress to help cool the body temperature down.

Heat Stroke Symptoms:

At this point sweating stops, body starts shutting down. It can cause brain damage and death.

• Throbbing Headache/Confusion
• No Sweating
• Body Temperature above 103℉
• Red Hot Dry Skin
• Nausea/Vomiting
• Rapid Strong Pulse
• Maybe Unconscious

How to Treat Heat Stroke:

• CALL 911
• MOVE TO COOLER PLACE
• COOL CLOTH/ BATH
• DO NOT PROVIDE DRINKS TO TRY AND HYDRATE

Kids and Pets Safety Tips:

Here are some basic tips to keep your kids safe in the summer heat:

• Playgrounds and Parks – remember playground equipment can be hot enough to burn skin.
• Stay hydrated.
• Wear a helmet when biking or roller skating.
• Water safety requires constant supervision!
  • Use life jackets.
  • Teach kids how to swim.
• Fireworks cause many injuries each year. Practice safety when celebrating.
• Snakes and stinging bugs are outside too. Teach children to be aware of surroundings.
• Lawnmowers can cause great bodily harm. Children should never operate or ride with an adult when mowing.
• Sunscreen is important to prevent sunburn and sun cancer.
• Sport Practices
  • Wet Bulb Globe Temperature – calculated with temperature in the sun.
  • Heat Index – calculated with temperature in the shade.
• Check the Heat Index when planning activities outside.
• Make sure your child knows the symptoms for distress caused by excessive heat for themselves and teammates.
• Teach your child how to keep hydrated.

NEVER LEAVE ANIMALS OR KIDS IN VEHICLE!