Is the summer wave draining your energy? You may feel like zipping out of your home for outdoor adventures, but with the sun on the brick, you’re having some second thoughts!
Extensive heat not only ruins your planned summer fun but also poses a serious threat to your health.
As the National Weather Service reports, heat is the top weather-related killer in the United States, with a total of 1600 deaths in 2021 alone.
So, it’s important not to ignore the rising temperatures but to take measures to beat the heat and enjoy your summer. Having said that, let’s dive into five actions you can take right now to keep your body cool when the temperatures are soaring.
1. Drink Water Like Your Life Depends On It Because It Does!
In the scorching heat, the first thing that sizzles away from our minds is drinking water consistently throughout the day.
This is when our body’s built-in thirst mechanism kicks in as a reminder to increase fluid intake and prevent dehydration.
Dr Asrar Sheikh, MD at Family Urgent Care, urges his patients not to rely on thirst as an indicator to drink water. This is because thirst is a late sign of dehydration, meaning that by the time you feel thirsty, your body is already losing fluids.
“Develop the habit of sipping water consistently”, recommends Dr Sheikh, “and keep a bottle with you to keep yourself hydrated”.
BONUS TIP! In those days when the temperature is at its peak, doctors recommend that people limit any type of fluid that can lead to dehydration, such as alcohol, caffeine, and other beverages.
2. Increase the Intake Of Summer-Friendly, Lighter Food or Meals
When the sun’s blazing and it feels like an oven outside, staying hydrated with juicy fruits and refreshing, nutritious meals is the way to go!
Remember, the key to beating the heat is cooling your internal body temperature. If you spend most of your time outdoors in the drizzling sun, make sure to plan your meals and increase your intake of food with high water content.
We all know how tough it is to plan meals when things get busy during the day! Here are the top 3 ready-to-grab snacks to include in your lunch:
- Watermelons: This staple fruit of summer, containing almost 92% water, is perfect for staying hydrated on a hot summer day. You can eat it fresh, make juice or eat it in popsicle style by freezing the slices.
- Cucumber: If you do not feel like eating your lunch due to the soaring temperatures, one way to cool the body inside out is to eat cucumbers, as it contains almost 96% water.
- Yogurt: This delicious treat is not only hydrating but also regulates your body temperature and provides relief from summertime heat.
When the sun is sizzling, you should stick to light, well-balanced, regular meals with high water content, says Dr. Sheikh.
3. Check The Temperature Before Planning Your Day Outdoors
You can be ‘sun savvy’ when you start mapping out your day, considering the temperature outside.
Although it is best to avoid going out during the hottest hours – midnoon, sometimes it’s unavoidable.
Nobody wants to miss out on summer fun, whether it’s swimming, family hiking, or camping. So, if you or your family is out for summer vacations, you need to make sure you’re protecting yourself and your kids from the intense UV rays.
Here are four things that you need to do if you’re going out right now:
- Regularly apply sunscreen (reapply every two hours after swimming or sweating)
- Have your wide-brimmed hats ready if you’re spending your time outdoors.
- Wear a suitable pair of safety sunglasses that can protect your eyes.
- Choose breathable, lightweight clothing that is not too tight so that air can circulate freely.
BONUS TIP! If you’re in the heat for hours, you can also apply cooling methods, like placing a cool rag or bottle on your head, neck, or hands.
4. Take Frequent Breaks If You’re Working Or Having Fun In The Sun
Some people, such as construction workers, farmers, surveyors, or lifeguards, need to work outdoors for long hours. If your nature of work is staying in the heat for extended intervals, make sure you’re taking frequent breaks from the sun, especially during the peak hours.
You can sit in shady, cool places for a while and have some rest, cool off and drink water, recommends Dr Sheikh. He also suggests drinking one cup of water or juice 20 minutes before starting your work.
Even if you’re working, exercising, or engaging in any vigorous outdoor activity, taking some breaks will not only preserve your energy levels but also prevent heat-related illnesses and skin damage from continuous sun exposure.
5. Cool Off With A Refreshing Cold Shower
You are done with your day and the heat really took a toll on your energy, making you feel drained and exhausted.
A cold water bath can help you relax and cool your body. It will also help reduce your body temperature faster and improve your mood, energy levels, and muscle soreness. However, make sure that the water isn’t too cold to handle.
Other alternatives to cold showers are going to swimming pools, ocean, or beach in summer.
Cold showers or baths constrict the blood vessels in the body, which directs the blood to vital organs. Once you’re out of the shower, your body temperatures want to return to normal. For that, the vessels dilate, and overall blood circulation increases.
Stay Alert! Know The Red Flags Of Heat-Related Conditions
We all have seen a record-breaking heat wave in some parts of the US. Summers have become hotter than ever and will only get hotter with time.
When the body loses its ability to compensate for the increased body temperature, people suffer from heat-related illnesses such as heat exhaustion and heat stroke.
It’s important to know the signs and symptoms of these two conditions to take the right action if you or someone else around you is suffering from them.
- Heat Exhaustion occurs when your body loses excess water and electrolytes through sweating. If the symptoms are ignored, it can lead to heat stroke. Therefore, seek urgent care immediately if you or anyone around you experiences symptoms such as dizziness, headache, heavy sweating, nausea and sometimes vomiting.
- Heat stroke is life-threatening, as the body temperature can reach more than 104 F due to overexertion in a hot, humid environment.
Note: You need to contact 911 immediately and take the person to an emergency care facility if anyone around you suffers from heat stroke.
Takeaway
All in all, there’s no need to fear the heat wave coming back and forth. It all comes down to the right action and steps to beat the heat and keep your body cool.
We all can see that the face of summer is transforming, and the US has gotten hotter over the years, with long-lasting heat waves.
Therefore, make sure you’re prepared to dodge the rising temperatures!
Remember that if you see anyone around you suffering from heat exhaustion symptoms, move the person to a cooler area and offer some water.
If the symptoms don’t improve, you can even visit our urgent care clinic nearby. We are based in three different locations in Indiana and Illinois: Rogers Park, Lincoln Park and Schererville.