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Keeping Your Cool in the Summer Heat

By Lee Philips , M.D.

SUMMER TIPS

Wear lip balm with SPF It takes about 1 oz of sunscreen to cover the body. Apply sunscreen 1 hour before going into the sun. Reapply sunscreen often, especially after swimming. A T-shirt provides a SPF of 7 and does not provide adequate protection. If you have oily skin use a gel If you have dry skin try a cream provides more moisture Bright colors reflect sun onto the face, wear tans or muted colors. Look for information on staying cool this summer and on preventing and treating sunburn in upcoming articles on PersonalMD.com.

Summertime activity must be balanced with measures that aid the body's cooling mechanisms and prevent heat-related illness. Typically, around 250 people in the U.S. die each year from heat related illness, according to the government's Centers for Disease Control and Prevention.During heat waves, such as we have experienced recently, that number may rise as high as 1,700.

Heat illness may be broken down into three main categories:

1.Heat Cramps -mildest

2.Heat Exhaustion - needs fluids

3.Heatstroke - life threatening medical emergency

There are two types of Heatstroke:

Classic Heatstroke - usually in older adults, can take 2-3 days to develop and can often be prevented with even a few hours a day of air conditioning.

Exertional Heatstroke - usually in younger otherwise healthy people, can develop in a matter of hours and depends on the heat and the humidity.

 

What Can You Do to Prevent Heat Illness?

Drink Plenty of Fluid

Increase your fluid intake - regardless of your activity level. During heavy exercise in a hot environment, drink 2-4 glasses (16-32 ounces) of cool fluids each hour.

Caution: If your doctor has prescribed a fluid-restricted diet or diuretics for you, ask your doctor how much you should drink. During hot weather, you will need to drink more liquid than your thirst indicates.This is especially true for persons 65 years of age and older who often have a decreased ability to respond to external temperature changes.Drinking plenty of liquids during exercise is especially important. However, avoid very cold beverages because they can cause stomach cramps. In addition, avoid drinks containing alcohol because they will actually cause you to lose more fluid.

Replace Salt and Minerals

Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. The easiest and safest way to replace salt and minerals is through your diet. Drink fruit juice or a sports beverage during exercise or any work in the heat. Do not take salt tablets unless directed by your doctor. If you are on a low-salt diet, ask your doctor before changing what you eat or drink-especially before drinking a sports beverage.

Wear Appropriate Clothing

Wear as little clothing as possible when you are at home. Choose lightweight, light-colored, loose-fitting clothing. In the hot sun, a wide-brimmed hat will provide shade and keep the head cool.

Pace Yourself

If you are unaccustomed to 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 at least in the shade, and rest, especially if you become lightheaded, confused, weak, or faint.

Stay Cool Indoors

The best way to beat the heat is to stay in an air-conditioned area. If you do not have an air conditioner or evaporative cooling unit, consider a visit to a shopping mall or public library for a few hours. Contact your local health department to see if there are any heat-relief shelters in your area.
Electric fans may be useful to increase comfort and to draw cool air into your home at night, but do not rely on a fan as your primary cooling device during a heat wave. When the temperature is in the high 90s or higher, a fan will not prevent heat-related illness. A cool shower or bath is more effective way to cool off. Also, use your stove and oven less to maintain a cooler temperature in your home

Schedule Outdoor Activities Carefully

If you must be out in the heat, try to plan your activities so that you are outdoors either before noon or in the evening. While outdoors, rest frequently in a shady area. Resting periodically will give your body's thermostat a chance to recover.

Use a Buddy System

If you are 65 years of age or older, have a friend or relative call to check on you twice a day during a heat wave. If you know anyone in this age group, check on them at least twice a day.
Those at greatest risk of heat-related illness include:

• infants and children up to four years of age
• people 65 years of age or older
• people who are overweight
• people who overexert during work or exercise
• people who are ill or on certain medications

Adjust to the Environment

Be aware that any sudden change in temperature, such as an early summer heat wave, will be stressful to your body. You will have a greater tolerance for the heat if you limit your physical activity until you become accustomed to the heat. If traveling to a hotter climate, allow several days to become acclimated before attempting any vigorous exercise, and work up to it gradually.

Tips: Avoid hot foods and heavy meals-they add heat to your body. Do not leave infants, children, or pets in a parked car. Dress infants and young children in cool, loose clothing and shade their heads and faces with hats or an umbrella.

Bake Now Pay Later

Whenever you are in the sun, fishing, shopping, swimming, or in the backyard make sure you are well covered. Everyone should use sunscreen, even people of color. The risk of sunburn is greatest for persons with fair skin or freckled skin, blue eyes, red or blond hair. There is also increased risk for people taking certain medications including sulfa, tetracyclines and benadryl.

The amount of sun you get changes with multiple factors:

• You are more likely to get a sunburn between 10 a.m. and 3 p.m. when the sun's rays are the strongest.
• One can become sunburned even if one is clothed, without sitting in direct sun.
• Sunburn producing rays may pass through light clouds, fog and 25cm of water.
• It is easy to get sunburned at higher altitudes because there is less of the earth's atmosphere to block the sunlight.
• The closer you are to the equator, the more sunlight passes through the atmosphere.
• The heat of summer days can cause a more severe sunburn.
• Reflective surfaces such as water, white sand, concrete, and snow reflect the sun's rays and can cause sunburns.

  Sunburns can be prevented by using a sunscreen with an SPF of 15-30. The SPF tells you how long you can stay in the sun without burning. Choose a sunscreen that blocks both UVA and UVB rays. Products that contain parasol 1789 (avobezone) adds protection against a broader spectrum of UVA.

  A new product transparent zinc- oxide is available, it completely blocks UVA and UVB without the white residue. Children under 6 months should be kept out of direct sunlight, a sunburn at this age can be life threatening. Apply sunscreen beginning at age 6 months, using a formula especially for children. Kids over the age of 1 year should wear sunglasses when out in the sun.

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