Staying Cool in Hot Weather

Cooling Centers in Washington County

Heat stroke and heat exhaustion are the most common conditions directly associated with summer heat waves. However, hot weather can also place a dangerous strain on the heart, exacerbate respiratory impairments like asthma or emphysema and a range of other medical conditions, and also affect the ability to manage chronic diseases like diabetes and hypertension.

Slow down. Strenuous activities should be reduced, eliminated, or rescheduled to the coolest time of the day and until you are acclimated to the conditions. Individuals at risk due to medical problems should stay in the coolest available place, not necessarily indoors.
Drink plenty of water. Your body needs water to keep cool; so drink plenty, even if you don’t feel thirsty. Avoid drinks with sugar, caffeine, or alcohol. Persons who (1) have epilepsy or heart, kidney, or liver disease, (2) are on fluid restrictive diets, or (3) have fluid retention problem should consult a physician before increasing their fluid consumption.
Avoid alcohol.
Do not take salt tablets unless specified by a physician. Persons on salt-restrictive diets should consult their physician before increasing salt intake.
Dress for summer. Loose, lightweight, light-colored clothing reflects heat and sunlight and helps your body maintain normal temperatures.
Put less fuel on your inner fires. Foods that increase metabolic heat production (like proteins) also increase water loss.
Spend more time in air-conditioned places. Air conditioning in homes and other buildings markedly reduces your danger from the heat. If you cannot afford an air conditioner, spending some time each day (during hot weather) in an air-conditioned environment such as a local senior center, library or mall.
Limit direct exposure to the sun. Sunburn makes the job of heat dissipation that much more difficult.
Keep air circulating with fans; take cool sponge baths.
If you experience prolonged heat-related symptoms, or if those symptoms significantly affect the ability to care for yourself, contact your health care provider.

This is also an opportunity for neighbors to check on their elderly or disabled friends and relatives during the hot weather. Since many people experiencing heat-related symptoms may be unaware that they are having a problem, it is critical to check on elderly and disabled folks living alone or who are socially isolated.