Cool Tips for the Hot Days Ahead

With temperatures soaring across the nation and no end in sight for
this heat wave, staying cool is more than a matter of comfort—it can
be life saving. You can avoid heat-related illnesses, like heat
exhaustion and heat stroke, by taking some simple precautions and
paying attention to what your body is telling you. We asked family
physician Dr. Rob Danoff, the general health expert for MSN Health &
Fitness, for advice on surviving the searing temps, along with some
key dos and don’ts.

Be Cool

Summer sun can be a strong lure to play outside, but when it goes
from being warm to just plain hot, you need to be careful. Limit
your time in the sun between the hours of 10 a.m. and 4 p.m., when
the sun and humidity are at their highest. Know your local weather
forecast and consult the National Weather Service heat index to know
what you’ll be in for at that softball game.

·Do: Wear lightweight, light-colored clothing to reflect sunlight
and keep your skin cool.
·Do: Slather on the sunscreen, even under your clothes. (Garments
with a loose weave will keep you cooler, but they offer less
protection from the sun.)
·Do: Take regular breaks. Find a shaded place and check your heart
rate to make sure it’s not racing.
·Do: Create your own shade by using an umbrella or hat.
·Don’t: Be cavalier about the heat. If you are experiencing
dizziness, weakness or other symptoms, take action. Heat exhaustion
can rapidly progress to heat stroke, which requires emergency
medical attention.

Livin’ La Vida Liquid

Urine output and color are good indicators of whether you are
getting enough fluids. If you notice that you’re making less
frequent trips to the bathroom or your urine is darker than a pale
yellow, drink more water. (Sorry, Coors Light won’t cut it.) Water
is our coolant system and dehydration robs our bodies of the fluids
necessary to perspire and cool the body.

So, how much water should you be drinking to beat the heat?
“Avoid the sensation of thirst,” says Dr. Rob. “By the time you feel
thirsty, your body is already started dehydrating.”
·Do: Drink water before and during any outdoor activity or workout.
·Do: Replenish fluids hourly throughout the day.
·Don’t: Drink caffeinated products or alcohol as they can cause
dehydration.
·Don’t: Drink sugary beverages as they can cause cramping.
Eat Like a Rabbit

Eat small meals and avoid high-protein foods. Dr. Rob warns
that, “Protein requires more energy to digest, which increases our
metabolic workload and, as a result, our internal heat.” Instead,
focus on water-dense fruits and vegetables like grapes, melons,
leafy greens and squash. They are easier to digest and help keep you
hydrated.

So again …
·Do: Enjoy tomatoes, watermelons and other seasonal produce.
·Don’t: Scarf down a Triple Whopper with Cheese.
Act Your Age

The effects of heat are more severe in people over the age of 65.
Seniors are sensitive to changes in the weather because their bodies
perspire less efficiently than the younger adults. If your age or
medical health makes you more susceptible to the ill-effects of
heat, take extra precautions. Check on relatives, friends or
neighbors who may need extra assistance until the weather cools.

Children, too, can be overwhelmed by the heat. Read about effective
strategies to reduce your child’s risk of heat illness.
·Do: Stay in air-conditioned areas and out of the heat. If you don’t
have air conditioning, go to the mall, the movies, a friend’s or
whatever cool respite you can find.
·Don’t: Rely on a fan to keep you cool in an overheated space. It’s
akin to sitting in a convection oven.

Check Your Meds

“Certain antidepressants, medications for intestinal disorders or
antihistamines can make it more difficult to perspire,” Dr. Rob
says. Other medications, such as decongestants or those with
stimulants like caffeine, can increase your internal heat load.
·Do: Check with your pharmacist to see if any medications you are
taking warrant extra precautions in the hot weather.
·Don’t: Take salt tablets without a doctor’s recommendation.
·Don’t: Take aspirin or Tylenol for headaches that may be caused by
dehydration. You need to treat the source of the headache. That is,
drink water.
·Don’t: Try to cool your skin with rubbing alcohol. It closes the
pores of the skin.

Know the Warning Signs

How do you know if you’re experiencing heat exhaustion or heat
stroke?

Warning signs for heat exhaustion—the less serious of the two
include headaches, moist and pale skin, dizziness, weakness, nausea
and low-grade fever. Heat stroke is when the body temperature rises
above 105 degrees and requires immediate medical attention. Even
with a trip to the emergency room, heat stroke can kill.

by MSN Health & Fitness staff

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