Thursday, July 23, 2009
TIPS FOR SURVIVING EXTREMELY HOT WEATHER
A heat wave is defined as three or more days of temperatures 90 degrees or higher. Most summers you can count on at least one heat wave, so remember these tips for surviving extreme heat in good health:
- Slow down. High heat and humidity put stress on your body as it tries to regulate internal temperature.
- Exercise early in the morning or in the evening after the sun goes down.
- Drink plenty of water all day - at least eight glasses a day, or two to four glasses an hour (16-32 ounces, or one to two quarts) if you are working or exercising in extreme heat.
- Increase salt intake to replace salt lost in sweat (if you're on a low-sodium diet, check with your doctor first).
- Dress in lightweight, light-colored clothing which reflects heat, and wear a hat to keep the sun off your head.
- Stay out of the sun during the hottest part of the day. If you can't, get out of the sun occasionally and take a break in a shady, cooler place.
Pay attention to your body. Early warning signs of heat stress include:
- headache
- heavy perspiring
- high pulse rate
- shallow breathing
If you experience any of these symptoms, sit down in a shady, cool location and drink water. If symptoms persist, seek medical attention.