Summer is here – and the weather is only getting hotter! Did you know that heat is the number one weather-related killer in the US? According to the CDC, about 1,220 people in the US die from heat stroke every year.
The good news is that heat-related illness and death are preventable. Our team at Integrity Urgent Care has some simple summer heat tips to help you stay safe and healthy in the scorching heat.
How to stay safe in hot weather
Careful planning is the key to avoiding heat-related illnesses like heat stroke. Follow these safety tips during the hot summer months.
- Stay hydrated – Drink water and sports drinks with electrolytes to help replace the water your body loses while sweating.
- Wear appropriate clothing – Lightweight, loose-fitting, and light-colored clothing will help you feel cooler. Cotton and linen are more breathable than synthetic fabrics like polyester.
- Avoid direct sun exposure – Avoid outdoor activities between 10 a.m. and 4 p.m. Instead, try to plan activities for the early morning or late evening.
- Take frequent breaks – Stay in the shade whenever possible and hydrate often. When returning from outside, take cool showers or baths to help cool down your body.
- Wear sunscreen – A sunburn disrupts your body’s ability to cool itself, so wear at least SPF 30 sunscreen and reapply every two hours or after swimming or sweating. Wear a wide-brimmed hat to help block the sun.
- Never leave children or pets unattended in a parked car – Even with the window’s cracked, a car’s interior temperature can increase by 20 degrees in just 10 minutes.
- Use the buddy system – If you are alone and develop a heat-related illness, you may be unable to seek help. So, invite a friend if you are going for a hike or playing an outdoor sport.
- Don’t forget pets – Make sure they have shade and plenty of cool water.
Read More: First Aid Handbook: Heat-related Illnesses
Signs of heat stress
Heat exhaustion is a precursor to heat stroke. In hot and humid conditions, your body has to work harder to maintain a normal temperature. Sweating is your body’s natural cooling mechanism, and it evaporates to help cool your body. But on extremely hot, humid days, sweat evaporation slows, and your body is at risk of heat exhaustion or heat stroke.
Signs of heat exhaustion
- Pale skin
- Fatigue or weakness
- Dizziness or nausea
- Rapid pulse or fast, shallow breathing
- Muscle cramping or weakness
- Profuse sweating
If you or someone near you experiences these symptoms, take the following steps:
- Move to a cool location
- Lie down and loosen clothing
- Elevate legs
- Apply cold, wet cloths
- Sip water or other fluids with salt or sugar
- Do NOT drink alcohol or caffeine
- If you or the person begins vomiting, seek medical attention immediately. Also, if the above symptoms don’t improve within 30 minutes, seek medical help.
Heat exhaustion can lead to heat stroke if not treated quickly.
Signs of heat stress
Heat stroke requires emergency treatment. Untreated heat stroke can damage your heart, brain, kidneys, and muscles. The damage worsens the longer treatment is delayed, so seek help immediately if you notice any of these dangerous warning signs:
- Temperature of 103 degrees or higher
- Throbbing headache
- Skin that feels hot and dry
- Frequent vomiting
- Racing heart rate
- Seizures
- Trouble breathing
- Confusion, disorientation, or loss of consciousness
Heat stroke is a serious emergency. If someone experiences the above symptoms, take immediate action:
- Call 9-1-1
- Move them to a cool location
- Do not give them any more fluids
- Reduce their body temperature with cool cloths
Choose Integrity Urgent Care
Heat stroke is predictable and preventable. Follow these safety tips to prevent heat stress – and take immediate action at the first signs of heat exhaustion. Integrity Urgent Care, part of the Xpress Wellness family, has multiple convenient locations across Texas to serve you. We offer compassionate and affordable care without the ER price tag. Walk into an Integrity Urgent Care Clinic near you or check in online.
