Beat the Heat!

It’s going to be a hot week this week, a few things to remember out there to beat the heat.

Wear loose light-colored clothing.

Stay indoors during the hottest part of the day.

Between 12-3 pm is the hottest part of the day, when the sun is at it’s highest and beating down on us. Just stay inside and get the most out of the air conditioner. Make sure your pets, kids and elderly family members do the same.

Stay hydrated! I’ll say that again, STAY HYDRATED.

That doesn’t mean drink coke or other caffeinated or sugary drinks. coffee, tea, and sugary drinks all will dehydrate you. Water, and drinks with no sugar but with electrolytes are good to drink when you are dehydrated or needing to keep your hydration up. Recommended average adult male needs 3.7 liters and 2.7 liters for a female that’s just daily water intake so in this heat you can imagine you’ll need more if you are sweating more.

Don’t exercise outside when it’s over 90º go to the gym.

Be smart you won’t get a healthy work out if you are knocked out from the heat, it will cause your muscles to spasm and do more damage to them. Not a good way to lose weight, but it is a good way to lose a lot of weight to your wallet when you end up in the hospital.

Your pets need to stay inside during these hot days too.

Keep them off the cement, their little paws can’t handle the heat that is held in from the sun beating down on the ground. So if you’re going to take them outside do it in the early morning and in the evening and keep them on the cooler grass. Bring them some water too. They don’t sweat.

What to do if you do get beat up by the sunshine?

Signs and symptoms of heat related illnesses are excessive sweating, nausea, vomiting, leg and abdominal cramping, fatigue, flushed skin in the face, and dizziness. Late signs are Pale skin, vomiting, lack of sweat, extreme thirst, fainting, and seizure.

Get the person into a cool place, cool them off with water, if they are conscious enough to drink something cool like water or something sugary with electrolytes like Gatorade or water. Call 911. If they are unconscious, put ice packs under their arms in their groin and on their abdomen until 911 arrives or they begin to cool down. If they begin to shiver remove the ice.

Don’t forget to use your sunscreen out there and reapply!


Remember: Older people (over 65) and children are most susceptible to extreme temperatures.


Stay safe and have fun!


For more information on preventing heat related illness and injury you can find great information from the Red Cross


Leave a Reply