As the holiday weekend nears, vast parts of the Midwest and Eastern U.S. face extreme heat warnings or advisories, says the National Weather Service. Heat is a significant health threat, causing hundreds of deaths in the U.S. annually. Heatstroke can harm your body, leading to organ or kidney failure, or triggering heart attacks.
1. Assess Heat Risk
Study individual heat risk before going outdoors. There isn’t a fixed temperature marking extreme heat danger. Factors include personal circumstances, heat acclimation, and exposure duration, explains Environmental Physiology Professor Lewis Halsey from the University of Roehampton, UK. Humidity is vital as well. Sweating cools better in dry heat than humidity, where wind flow affects the overheating risk. Ashley Ward, Head of Duke University’s Heat Policy Innovation Hub, suggests that high humidity and no wind increase risk even if air temperature is moderate.
Pay attention to local heat advisories from the National Weather Service. They consider the heat index, which includes humidity alongside temperature. But incident commander Nick Staub notes that heat-related deaths occur even without extreme heat warnings, possibly because indices assume shade and light wind conditions. Consider using the HeatRisk tool for more precise data, including temperature anomalies, heat duration, and humidity forecasts. Consider carrying shade and avoid the midday sun.
2. Identify High-Risk Individuals
Certain groups are more susceptible to heat-related illnesses. Those unaccustomed to heat, infants and children, elderly individuals, pregnant women, and those with chronic conditions or specific medications need extra care. Outdoor workers or those without air conditioning also face heightened risks.
3. Review Medications
Some medications increase heat vulnerability. Blood pressure drugs, being diuretics, can lead to dehydration under heat. Other medications impair self-cooling, like anticholinergics and stimulants. Heart medications like ACE inhibitors reduce thirst perception, and beta-blockers can decrease sweating. Psychiatric medications affect thermoregulation as well. Despite these risks, continue prescribed drugs and consult doctors about heat effects.
4. Recognize Heat Illness Symptoms
Signs of heat exhaustion include fatigue, thirst, nausea, headache, rapid breathing, muscle cramps, and dizziness. Heatstroke, a critical condition, may cause a fast heart rate, confusion, vomiting, seizures, speech issues, or unconsciousness. Seek immediate medical care if someone exhibits heatstroke symptoms, and attempt to cool them by moving to shade, using a fan, and applying water on crucial cooling areas like the head, face, armpits, and groin.
5. Stay Cool and Protect Skin
To maintain a safe body temperature, avoid the midday sun and seek shaded areas during activities. According to Carol Garber from Columbia University, midday sun can raise temperatures significantly. Wear sun-protective clothing and hats. Choose loose, wicking fabrics to promote sweat evaporation, essential for keeping cool.
6. Hydrate Adequately
Start hydrating before venturing outside, advises Momin from Memorial Hermann Health System. Bring plenty of water and drink frequently, as thirst signifies potential dehydration. While water suffices under normal circumstances, include electrolytes after significant exertion or overheating to quickly replenish them.
7. Extra Care for Mental Health
Heat impacts mental health, with studies linking higher temperatures to increased emergency visits for mental conditions. Psychiatrist Joshua Wortzel notes a rise in suicide risks during summer due to rising temperatures. He recommends consulting a doctor on risks. Stay indoors, hydrated, and use cooling methods. Alcohol and drugs can exacerbate dehydration.
Strengthen social connections during high heat periods, advises Harvard’s Amruta Nori-Sarma. Check on vulnerable loved ones during heatwaves.
Contributors to this report include Rhitu Chatterjee, Allison Aubrey, Alejandra Borunda, Maria Godoy, Pien Huang, Emily Kwong, Suzette Lohmeyer, Christine Ro, and Clare Marie Schneider.