Wednesday, June 26, 2002

Tips for surviving the heat

It's June in Atlanta and that means it's hot.

The local chapter of the American Red Cross reminds everyone that heat can kill so it's time to review some tips that can make the summer more bearable and save lives as well.

During a heat wave, slow down. Avoid strenuous activity. If you must do heavy work, do it during the coolest part of the day, which is usually the early morning.

Stay indoors as much as possible. If air conditioning is not available, stay on the lowest floor, out of the sunshine. Remember that electric fans do not cool, they simply circulate the air. If you do use a fan, be sure to drink plenty of fluids to counteract dehydration.

Spending at least two hours per day in air conditioning significantly cuts down on the number of heat-related injuries. Be sure and check on elderly family members or neighbors who might reside alone. They are especially susceptible to heat injuries especially in homes without air conditioning.

Wear loose-fitting, lightweight, light-colored clothing that will cover as much skin as possible. Light colors reflect away some of the sun's energy. Dark colors tend to absorb heat. Light colored clothing also helps absorb perspiration and allows it to evaporate to cool the body.

Cover as much skin as possible to avoid sunburn and over-warming effects of sunlight on the body.

Drink plenty of water regularly and often, even if you don't feel thirsty. Water serves as your body's natural air conditioning system. Water is the safest liquid to drink during heat emergencies. Avoid drinks with alcohol or caffeine in them. They can make you feel good briefly, but make the heat's effects on your body worse. This is especially true about beer, which actually dehydrates the body.

Eat small meals and eat more often. Large, heavy meals are more difficult to digest and cause your body to increase internal heat to aid digestion, worsening overall conditions. Avoid foods that are high in protein, which increase metabolic heat.

Avoid using salt tablets unless directed to do so by a physician. Salt causes the body to retain fluids, resulting in swelling. Salt affects areas of your body that help you sweat, which would keep you cool.

Protect face and head by wearing a wide-brimmed hat. A hat will keep direct sunlight off your head and face. Also, hats should be light colored cotton or open weave to allow for air circulation. Sunlight can burn and warm the inner core of your body.

While wearing a hat on hot, sunny days provides protection and shade, when you are out of the sun and don't need it, take it off. This will help cool you because most of the body's natural heat loss occurs through the top of the head. This is an especially good tip for young people involved in summer sports programs such as baseball. When in the shade or resting in the dugout, they should be encouraged to take off their caps.

Wear sunscreen protection. Most people tend to sunburn quickly in the intense sun of the southeast.

NEVER leave children or pets alone in closed vehicles. Temperatures inside a closed vehicle can reach over 140 degrees Fahrenheit within minutes. Exposure to such high temperatures can kill in minutes.

Besides following these heat and sun protection tips you need to educate yourself on various heat-related terms you will hear often during Atlanta's summer.

Heat wave. High heat (90 degrees Fahrenheit or higher) and high humidity (80 percent relative humidity or higher) are expected for 48 hours or longer.

Heat index. A number in degrees Fahrenheit that tells how hot it really feels when relative humidity is added to actual air temperature. Exposure to full sunshine can increase the heat index by 15 degrees Fahrenheit.

Heat cramps. Muscle pains and spasms resulting from heavy exertion. Although heat cramps are the least severe, they are often the first signal that the body is having trouble with the heat.

Heat exhaustion. Typically occurs when people engage in heavy activity in a hot, humid place that results in body fluids loss through heavy sweating. Fluid loss causes blood flow to decrease in the vital organs, resulting in a form of shock.

Signs of heat exhaustion include cool, moist, pale or flushed skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion. Body temperature may be normal or may be rising.

Heat stroke. Also known as sunstroke, heat stroke is life threatening. The victim's temperature control system, which produces sweating to cool the body, stops working.

The body temperature can rise so high that brain damage and death may result if the body is not cooled quickly. Signals include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing. Body temperature can be very high, sometimes as high as 105 degrees Fahrenheit.

General care for heat emergencies includes cooling the body, giving fluids and treating for shock. Specific treatments include:

Heat cramps/heat exhaustion: Get the person to a cooler place and have him or her rest in a comfortable position. Give a half glass of cool water every 15 minutes. Don't let the victim drink too quickly. Don't give liquids with alcohol or caffeine in them, as they can make the condition worse. Remove sweat soaked clothing and apply cool, wet cloths such as towels or wet sheets.

Heat stroke: Heat stroke is a life threatening situation! Help is needed fast. Call 9-1-1 immediately. Move the person to a cooler place if possible. Quickly cool the victim. Immerse in a cool bath or wrap wet sheets around the body and fan it.

Watch for signals of breathing problems. Keep the person lying down and continue to cool the body any way you can. If the victim refuses water, is vomiting, or there are changes in the level of consciousness, do not give anything to eat or drink.