Baystate Health Shares Expert Tips for Staying Cool, Safe During Extreme Heat

SPRINGFIELD — The heat can be deadly, so on the hottest days, experts recommend being careful if you plan to spend time outside and rescheduling strenuous activities. Extreme heat affects the body’s ability to safely regulate its temperature, often resulting in heat-related illnesses such as heat exhaustion, heat stroke, or heat cramps.

Sweating is the body’s natural defense to cooling itself. However, when humidity is high, sweat does not evaporate as quickly, preventing the body from releasing heat quickly and resulting in a rapid rise of body temperature.

“Stay well-hydrated, avoid strenuous activity during peak heat hours, wear lightweight clothing, and never ignore the warning signs — dizziness, confusion, and nausea mean it’s time to cool down immediately,” said Dr. Seth Gemme, chair of Emergency Medicine and interim adviser to the chief physician executive at Baystate Health. “When it comes to heat-related illness, prevention is your most powerful tool.”

Baystate shares the following tips for keeping cool and managing the heat:

• Stay out of the heat. Avoid direct sunlight and strenuous activity outdoors. If possible, remain indoors. If you do not have air conditioning, consider visiting a location that does, such as the mall or a movie theater.

• Stay hydrated. Begin drinking before you go outside and, if exercising, drink one quart of liquid an hour to replace lost fluid. Avoid caffeinated beverages and alcohol which can contribute to the loss of more body fluid. Also, if taking water pills or on a fluid restrictive diet, consult with your physician before increasing your liquid intake.

• Do not leave children or pets unattended. Never leave a child or pet in an unattended vehicle in the heat. This can lead to serious and severe health consequences, including heat stroke, brain damage, and even death. Children’s and pets’ body temperatures rise much more quickly than adults, making them particularly vulnerable. Even on relatively mild heat days, the temperature inside a vehicle can rise to dangerous levels. Cracking windows provides little protection.

• Dress for the weather. Wear lightweight, light-colored, loose-fitting clothing and a broad-brimmed hat when outdoors. Also, consider wearing sunglasses and applying sunscreen with an SPF 15 or greater.

• Take it slow and easy. Postpone athletic activity or outdoor work during high heat and humidity. Limit outdoor activities to the morning and evening. Drinking sports beverages can replace lost salt and minerals when you sweat. However, those on low-salt diets should check with their doctor before drinking sports beverages. If you work outdoors, in addition to drinking plenty of liquids and dressing appropriately, pace yourself and take frequent short breaks in the shade.

• Eat smaller meals. Instead of the usual rule of eating three square meals a day, eat smaller meals more frequently on days when the sun turns up the heat. Also, avoid high-protein foods, which can increase metabolic heat.

• Be a good neighbor. Check in on others regularly, especially elderly relatives and neighbors who are most at risk for heat-related illnesses. Make sure they are healthy and safe throughout each high-temperature day.