Protect Yourself from Extreme Heat

Extreme HeatWith the daytime heat index expected to reach or exceed (100) Degrees over the next couple of days, it becomes even more important that people follow recommendations to protect themselves from the extreme heat. According to the Office of the Chief Medical Examiner, in 2012 there were 21 heatrelated deaths in Virginia. One of the most important precautions people should take is to schedule or reschedule activities and outdoor work during the coolest parts of the day. In the summer, sunlight exposure is greatest between 10 a.m. and 4 p.m.

Here are additional steps you can take to protect yourself against heat-related illnesses:

Keep cool in an air-conditioned area.   Take a cool shower or a bath.  Consider a trip to the mall or a local library or visit a friend with air conditioning. Spending at least two hours per day in air conditioning significantly reduces the risk of heatrelated illnesses. When temperatures reach the upper 90s or above, a fan may not prevent heat-related illness.

Drink plenty of fluids (2-4 glasses of cool fluids each hour.) To replace salt and minerals lost from sweating, drink fruit juice or a sports beverage during exercise or when you have to work outside. However, talk to your doctor first if you’re on a fluid-restricted diet or medications, or on a low-salt diet. Avoid sunburn and wear light clothing. Sunburn limits your body’s ability to keep itself cool and causes loss of body fluids. Use sunscreen with a high SPF. Lighter weight clothing that is loose fitting and light colored is more comfortable during extreme temperatures. Use a hat to keep the head cool. Give your body a break as the heat wave can be stressful on your body. Limit physical activity until your body adjusts to the heat. Never leave children or pets in cars. Temperatures inside a car can reach more than 150 degrees quickly, resulting in heat stroke and death. Use the “buddy system” if you’re working outside. If you’re working outside and suffer a heat-related illness, you could become confused or could lose consciousness. Therefore, make sure someone else knows of you plans. Be sure to check on the elderly and neighbors without air conditioning. For more information about heat-related illnesses, visit the Virginia Department of Health’s website at www.vdh.virginia.gov.