What to do (and avoid) in extreme heat

The world has never been so hot. The year was 2023 Earth’s hottest year on record. Millions of people in the Mid-Atlantic, Midwest, and South Currently under heat warning. It’s not just the US: More than 1300 people died in Saudi Arabia During this year’s Hajj pilgrimage. Over a thousand temperature records have been broken Worldwide in June.

Extreme heat is extremely dangerous, and can even be fatal. The heat is Major weather-related causes of death Among the united states. May result from prolonged exposure to hot temperatures Heat exhaustion, heat stroke, heat cramps, sunburn and heat rash. Infants and young children, adults over 65, those who are overweight, and those taking certain medications – e.g. amphetamines and antidepressants — is most dangerous For heat illness. Those who work outside And sun exposure and heat are also more at risk.

the children Produces more body heat and less sweat than adults, and tend not to stay hydrated, making them more sensitive to heat. “Their skin is also vulnerable,” said Joanna Cohen, a pediatric emergency medicine physician at Johns Hopkins Children’s Center. “They can get sunburned more easily, and sunburn actually raises your body temperature and can also contribute to overheating and dehydration.”

Like children, older adults do not have as fast or effective thermoregulatory responses as other adults, explains Raleigh Todman, an emergency medicine physician at Columbia University Medical Center. The body doesn’t cool down as quickly as the rest of the population, he says.

However, everyone should take precautions to stay cool and hydrated in extreme heat. When humidity exceeds 75 percent, the body’s ability to cool itself through sweat isn’t as effective, Todman says, making heat protection even more important. Here’s what to remember.

Keep your house and your body as cool as possible

One of the most effective ways to prevent heat illness is to Stay in an air-conditioned building (Although air conditioning is a contributor to climate change). According to 2020 Residential Energy Consumption Survey, 88 percent of US households use air conditioners. The survey also found that half of the households in the Northeast use separate AC units, such as window and wall units, mini-splits and portable units.

You can reduce the temperature in your home Your shade is off and to prevent sunlight from heating the house Avoid using your oven and stove. Electric fans may seem nice, but will Does not prevent heat-related illness. If you have a separate air conditioning unit, try keeping the door closed in one room to trap cold air in one area.

Other Home remedies for cooling Avoid exercise or strenuous activity, take cold baths or showers, apply wet cloths or ice to your wrists, neck and temples, and wear light-colored, loose-fitting clothes like cotton and linen — and dress your children in loose, light clothing.

If your home doesn’t have air conditioning or if you still feel hot, find an air-conditioned indoor location – an air-conditioned indoor location by calling 211 in your area and asking for information about local cooling centers. . Some states have List of cooling centers online. Museums, libraries, movie theaters, cafes, malls and stores can also offer respite from the heat. Parents should remember to never leave children and pets unattended in cars. Cohen suggests carrying your purse or phone with you as a double reminder to keep your child or pet close.

Kids may want to take advantage of sunny days outside with trips to the park, beach or pool. Outdoor activities can be safer for children if there is shade and water available, such as a pool, beach or backyard or park with sprinklers, Cohen says. “If they’re going to exercise, like playing soccer outside, they should take frequent breaks and go into the shade,” says Cohen. “If they start to overheat, get into the air conditioner if you can.”

Everyone, regardless of age, should take Plenty of rest in the shade And wear sunscreen and a hat if you spend time outside, though Todman recommends avoiding going out between noon and 4 p.m. “If you need to do something and you have elderly parents and you have kids and you have to go get groceries,” Todman says, “if you can probably do it in the morning before noon or after 4 in the afternoon, that’s your most direct sun. And the best bet is to avoid the hottest part of the day.”

In addition to avoiding heat in cool places, staying hydrated is another important aspect of hot weather safety because it helps Control your body temperature. on a hot day, Increase your water intakeEven if you are not feeling thirsty or exerting yourself physically. Avoid alcoholic or caffeinated drinks, which can contribute to dehydration. Try to sip water consistently throughout the day and encourage kids to keep a water bottle with them at all times, says Cohen. If your kids are resistant to drinking water, Todman recommends giving them electrolytes such as Pedialyte, coconut water and Gatorade, and even milk, which will help replenish electrolytes lost in sweat. You’ll know if you’re properly hydrated Use the bathroom every two to three hours and your urine is light yellow; If it is dark yellow or golden, drink more water. One way to determine if babies are dehydrated is to gently pinch their skin. If they’re hydrated, the skin should bounce back, Todman says, while if they’re dehydrated, the skin will pinch.

Ideally, everyone should drink 32 ounces of water a day, Todman says, although “I know it’s not easy to get older people or young children to drink that much water.” Those who work outside should drink a cup of water Every 15 to 20 minutes (And make sure you wear sunscreen). Cold foods and foods with high water content, such as ice cream and watermelon, can keep you hydrated and cool, Todman says.

Treat your pets like your kids, Todman says: Don’t leave them outside, keep them in the air conditioner, and always keep their water bowls full.

Recognize the signs of heat exhaustion and heat stroke

If you, a family member, or a neighbor starts showing signs of heat exhaustion or heat stroke, it’s importantRecognize the signs and react quickly.

According to the CDC, symptoms of heat exhaustion include:

• profuse sweating
• Cold, pale, patchy skin
• Rapid, weak pulse
• Nausea or vomiting
• Muscle spasms
• Fatigue or weakness
• dizziness
• headache
• fainting

Here’s what to do if you or someone else is experiencing heat exhaustion:

• Move to a cool place
• Loosen clothes
• Put cool, wet clothes on your body or take a cold bath
• Get medical help if you or someone else is vomiting or if symptoms worsen or persist for more than an hour

According to the CDC, symptoms of heat stroke include:

• A body temperature of 103 degrees Fahrenheit or higher
• Hot, red, dry or clammy skin
• Rapid, strong pulse
• headache
• dizziness
• nausea
• Confusion
• fainting

Here’s what to do if you or someone else is experiencing heat stroke:

• Call 911
• Move the person to a cool place
• Put cool, wet clothes on their body or put them in a cold bath
• Do not give the person anything to drink

The symptoms of heat exhaustion and heat stroke are the same for both adults and children, but a baby or toddler may not be able to articulate how they’re feeling, says Cohen. Make sure children are drinking regularly, urinating frequently and looking alert.

Best practices for dealing with extreme heat are staying hydrated, avoiding strenuous or prolonged activity outdoors, keeping your environment as cool as possible, and making sure community members are doing the same. Keep in touch with elderly neighbors or small children or pets who do not have access to air-conditioned locations.

“That kind of neighborly thoughtfulness,” Todman says, “is something to remember if possible.”

Update, June 24, 4 pm ET: This story was originally published in June 2023 and has been updated with 2024 heat data.

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