When temperatures soar, staying healthy requires a combination of planning and common sense. Take extra care with children and infants, the elderly, people suffering from illness or women who are pregnant or breastfeeding, and make sure they are properly hydrated and in cool environments. In addition, when the weather is very hot, some people experience a decrease in appetite. If this is the case with you or your family, try serving cool foods such as salads, sandwiches and smoothies. Eating regularly can give you energy and help you maintain your physical well-being during periods of hot weather.
Step 1
Stay inside as much as possible. If you don't have air-conditioning, keep plenty of fans on hand. Spend time at a friend's house, a movie theater, mall, library or other air-conditioned environments.
Step 2
Wear light-colored, loose-fitting and lightweight clothing when outdoors. Tight-fitting or excessive clothing impedes the body's ability to cool properly, as sweat cannot evaporate in these conditions.
Step 3
Drink plenty of water before you get thirsty. "Thirst is a very late sign of dehydration," says Dr. Gabe Mirkin. If you're exercising, you might not feel thirsty until you've lost two to four pints of fluid through sweating, he adds. Bring bottled water with you when outdoors and keep filtered water in your home. In addition, reduce or eliminate your intake of alcohol and caffeine, both of which promote fluid loss.
Step 4
Run errands in the evening rather than during the hottest part of the day, which is typically between 11 a.m. and 4 p.m. If your car does not have air-conditioning, keep the windows rolled down while you drive. Bring plenty of water or sports drinks to keep yourself hydrated, and park in shady spots when possible.
Step 5
Exercise indoors or in the evening. Go to the gym, jog in place or exercise with a DVD at home. Intense physical exercise in extreme heat places extra stress on your heart and lungs and can lead to heat stroke or exhaustion, especially if you do not drink adequate amounts water, according to MayoClinic.com. If you're planning to exercise outdoors for more than an hour, bring a sports drink, which replaces the potassium, chloride and sodium your body loses through perspiration.
Step 6
Take breaks if you're engaged in strenuous outdoor activities. If you must do physical labor outdoors, periodically rest indoors or in a shady area and consume plenty of fluids.
Step 7
Take extra precautions if you take medications that affect your ability to stay hydrated, including vasoconstrictors, beta blockers, diuretics, antidepressants, antipsychotics or amphetamines, says MayoClinic.com.
Step 8
Seek medical attention if you experience signs of heat stroke, including rapid pulse, confusion, loss of alertness, and rapid and shallow breathing, advises the New York State Department of Public Health. If you experience symptoms of heat exhaustion, including heavy sweating, vomiting, dizziness, nausea or weakness, seek shelter in a cool place, loosen your clothing, and apply wet cloths to your face, neck and arms. Sip water slowly, at the rate of half a glass every 15 minutes. Seek medical attention if your symptoms worsen.
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