Staying Safe in Extreme Heat: Essential Tips and Insights

As the holiday weekend nears, many areas in the Midwest and Eastern U.S. face extreme heat warnings or advisories from the National Weather Service. Heat can pose serious health risks, causing hundreds of heat-related deaths annually in the U.S. Conditions such as heatstroke can severely impact your body, leading to organ damage or heart attacks.

If you’re planning outdoor activities this week, here are some practical tips to protect you and your family. For more health-related stories, subscribe to NPR’s Health newsletter.

Assess the Heat Risk

Assessing the heat risk is crucial before heading outside. Extreme heat danger varies based on individual circumstances, acclimation to heat, and exposure duration. Lewis Halsey of the University of Roehampton notes that humidity plays a key role. Sweat cools better in dry heat than in humidity. Wind flow is also important; less wind on humid days increases risk, says Ashley Ward of Duke University.

Check local heat advisories from the National Weather Service considering heat index, which includes humidity and air temperature. Nick Staub of Maricopa County indicates deaths occur even without extreme heat warnings because the heat index values are usually calibrated for shaded, light wind locations. For a more comprehensive view, use the HeatRisk tool factoring in temperature deviations, heat duration, and humidity forecasts.

Know If You’re High Risk

Some groups are more susceptible to heat-related illnesses. Children, older adults, pregnant women, and people on certain medications or with chronic health conditions face higher risks. Those not accustomed to hot climates or lacking air conditioning must be extra cautious.

Monitor children closely as they might not recognize overheating symptoms. Older adults have diminished sweating ability, increasing risk. Pregnant women need to be particularly careful as heat may lead to complications.

Review Medication Impacts

Certain medications increase heat vulnerability. Diuretics, like blood pressure drugs, exacerbate dehydration. Anticholinergic drugs (e.g., Benadryl), stimulants, ACE inhibitors, beta blockers, and psychiatric medications can hinder your body’s cooling ability.

David Eisenman urges patients to keep taking medications but emphasizes making plans to manage heat. Consult your doctor about your prescriptions’ impact on heat tolerance. Check the CDC’s list of heat-sensitive medications.

Recognize Heat Exhaustion and Heatstroke

Recognizing heat-related illness symptoms is critical. Heat exhaustion symptoms include fatigue, thirst, nausea, headache, muscle cramps, and dizziness. Heatstroke is more severe, potentially causing rapid heartbeat, confusion, vomiting, seizures, and loss of consciousness, with body temperature exceeding 103 degrees F.

To assist someone struggling with heat illness, help them rest and cool off. Cooling crucial areas like the head and armpits is vital. For heatstroke symptoms, seek immediate medical care.

Stay Cool with Protective Measures

Avoid midday sun exposure by staying outside during cooler morning or evening hours. Carol Ewing Garber advises that midday sun can add significantly to air temperature. Ensure your skin is protected using lightweight, sun-blocking clothing and hats to enhance cooling. Choose loose-fitting attire to promote effective sweat evaporation.

Hydration Strategies

Dehydration happens swiftly in heat, so prehydrate by drinking water or sports drinks before heading outdoors. Continue hydrating frequently, as thirst signals can indicate dehydration levels between 10-25%. While normal conditions do not necessitate electrolyte replenishment, pay attention to replacing electrolytes if overheated or active.

Consider Mental Health Effects

High temperatures correlate with increased emergency department visits for mental health and addiction issues, says Joshua Wortzel. Heat may contribute to additional suicide incidents among young adults in summer.

If you struggle with mental health under heat stress, avoid exposure and stay hydrated. Consult healthcare professionals about risks. For substance use disorder patients, dehydration risk increases due to diuretic effects.

Connect within your social network during extreme heat, suggests Amruta Nori-Sarma. Frequent check-ins with vulnerable loved ones can ensure their safety during heat waves.

These insights were contributed by multiple reporters, including Rhitu Chatterjee.