How to Beat the Heat and Avoid Heatstroke in Flordia

    In New Jersey we have our fair share of blistering hot summers, but Florida is on another level. Florida is the hottest state in the country based on average annual temperature. That heat is compounded by the high amount of humidity in the air which slows down your sweats ability to evaporate, making it even harder to cool down. Here I will give several tips to help you cool down and how to identify heat-based conditions:

 

1.       Drink Plenty of Water: I know this is self-explanatory, but the best way to keep cool is to drink lots of water. You will be sweating a lot, and you need to keep your fluid replenished or else risk dehydration. Do not wait to drink water until you are thirsty. By the time your body tells you that you are thirsty, it has already used up a good deal of its water reserves. Keep a reusable water bottle on you and take regular sips while we are out and make sure to refill when you have opportunities.

 

2.       Wear Appropriate Clothing: You want to wear clothes that are made of a light, breathable fabric so that heat can more easily transfer out of your body, rather than being trapped. Just as important as the fabric is the color. Try not to wear dark colors as they absorb and trap heat effectively. Instead try to wear lighter colors, which will repel heat and stay cooler. Also, it is worth investing in a light colored, wide brim hat to keep the sun out of your face, and polarized sunglasses, which will protect you eyes from ultra-violet rays. For more information on protecting yourself form the sun click here for the CDC’s article on sun safety tips.

3.       Eat Light Meals: This might seem like an odd piece of advice but trust me it works. Consuming heavy meals causes your body to work extra hard to digest them. All that extra effort increases your body temperature, which is why after large meals you might find yourself sweating. You are already going to be hot and sweating due to the weather; you do not want to make it worse for yourself. Instead eat light meals, with a good amount fruit and vegetables, which are high in water and will keep you hydrated.

 

4.       Enjoy the Water: This one will be situational, but when available one of the best ways to quickly cool down is to hop in some water. Whether that be the ocean, a pool, or simply a shower, the water will be able to quickly take away the heat.

 

    Of course, even when following these tips, there is always risks of heat exhaustion and heat stroke. So, it is important that you are able to recognize symptoms of each condition and how you can address them:

 

1.     Symptoms of Heat Exhaustion include dizziness, confusion, heavy sweating, extreme weakness or fatigue, muscle cramps, fast shallow breathing, cold clammy skin, pale or flushed complexion, and slightly elevated body temperature. If you believe that someone is suffering form heat exhaustion you should:

a.       Move them to a cool place

b.       Loosen their clothes

c.       Put cool, wet towels on their body, or if possible, put them in a cool bath

d.       Have them sip water

e.       If the symptoms continue for more than an hour, get worse, or they start to vomit you should seek medical attention

 

2.     Symptoms of Heat Stroke include extremely high body temperature (103 degrees F or higher), no sweating, hot red dry skin, confusion or dizziness, slurred speech, throbbing headaches, chills, and hallucinations. If you believe that someone is suffering from heat exhaustion you should:

a.       Call 911 immediately

b.       Move them to a cool place

c.       Put cool, wet towels on their body, or if possible, put them in a cool bath

d.       Do not give them anything to drink as they are likely to inhale the liquid and injure their airways

 

For more information about heat related conditions click here for the CDC’s article on heat related illness.