Conquering the summer heat

SUMMER IS upon us and things are heating up ... literally! These hot days are not isolated events, and they are only going to get more common. The first comprehensive worldwide assessment of heat waves, a report released last summer, uncovered that in nearly every part of the world, heat waves have been increasing in frequency and duration since the 1950s.

This is worrisome, given the effect that heat has on the environment, increased forest fires and droughts and on human health. Heat does not just impact the body, it also impacts the mind.

Hot days can lead people to suffer from dehydration, heat exhaustion, and in extreme cases, heat stroke. But hot days are also associated with higher risk of a number of other conditions that are not typically thought to be heat-related, such as kidney problems, skin infections, and preterm birth among pregnant women.

According to the World Health Organization (WHO), rising global ambient temperatures affect all populations. However, some populations are more exposed to, or more physiologically or socio-economically vulnerable to physiological stress, exacerbated illness, and an increased risk of death from exposure to excess heat. These include the elderly, infants and children, pregnant women, outdoor and manual workers, athletes, and the poor.

In fact, according to Dr Rivane Chybar Virgo, medical doctor, and health and wellness coach, heat stroke, heat exhaustion, and dehydration account for a fraction of the total health risks associated with days of extreme heat. During a weekly Health Talk Sunday Series, Dr Chybar Virgo during her presentation on ‘Conquering The Summer Heat’ said interestingly, it is not just extreme heat that poses a risk, even moderately hot days can place vulnerable individuals at higher risk.

“Very hot days put everyone at risk, but there is no question that some groups and some communities are at greater risk than others. Outdoor workers, such as agricultural workers, construction workers, and landscapers are at particularly high risk of heat-related illness. Elderly people, pregnant women, those with certain preexisting diseases, and those without access to air-conditioned spaces are also at higher risk,” Dr Chybar Virgo said.

In some communities, the lack of trees and parks makes those neighbourhoods even warmer than the surrounding areas. Many people have access to cool spaces during extreme heat either at work or at home. However, not everyone works in an air-conditioned office or store and not everyone can afford the electricity needed to run a home air-conditioner.

“The most important thing for everyone to do is to be aware that the health risks of extreme heat are real and important. Individuals should stay out of the sun as much as possible, drink a lot of water, and find places to cool off when needed,” Dr Chybar Virgo said.

“It is also important that we all check in on our neighbours and loved ones to see if they need help or care, as not everyone recognises the risks of extreme heat or has the means to seek cool spaces or medical attention when needed,” she added.

Here is how you can minimise the risk of heat-related illnesses:

STAY COOL

• Wear appropriate clothing: Choose lightweight, loose-fitting clothing.

• Stay cool indoors: Stay in an air-conditioned place as much as possible. If your home does not have air conditioning, go to the shopping mall or public library, even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat.

• Keep in mind: Electric fans may provide comfort, but when the temperature is in the high 90s, they will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off. Use your stove and oven less to maintain a cooler temperature in your home.

• Schedule outdoor activities carefully: Try to limit your outdoor activity to when it is coolest, like morning and evening hours. Rest often in shady areas so that your body has a chance to recover.

• Pace yourself: Cut down on exercise during the heat. If you are not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually. If exertion in the heat makes your heart pound and leaves you gasping for breath, STOP all activity. Get into a cool area or into the shade, and rest, especially if you become lightheaded, confused, weak, or faint.

• Wear sunscreen: Sunburn affects your body’s ability to cool down and can make you dehydrated. If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and by putting on sunscreen of SPF 15 or higher 30 minutes prior to going out. Continue to reapply it according to the package directions. Look for sunscreens that say ‘broad spectrum’ or ‘UVA/UVB protection’ on their labels – these products work best.

• Do not leave children in cars: Cars can quickly heat up to dangerous temperatures, even with a window cracked open. While anyone left in a parked car is at risk, children are especially at risk of getting a heat stroke or dying.

STAY HYDRATED:

• Drink plenty of fluids: Drink more fluids, regardless of how active you are. Don’t wait until you are thirsty to drink.

• Warning: If your doctor limits the amount you drink or has you on water pills, ask how much you should drink while the weather is hot.

• Stay away from very sugary or alcoholic drinks, these actually cause you to lose more body fluid. Also avoid very cold drinks, because they can cause stomach cramps.

• Replace salt and minerals: Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat. If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.

keisha.hill@gleanerjm.com

SOURCE: Health Talk Sundays, Centre for Disease Control and Prevention, World Health Organisation