Here in Maine, we don't have very hot weather too often. So when it does get really hot, we are more likely to become sick from heat. This is because our bodies are not used to high heat, and many of our homes and buildings do not have air conditioning.
Certain people like older adults, infants, pregnant women, and people who have chronic diseases or who are sick already may feel much worse or have serious problems in extreme heat.
Heat-related illnesses happen when your body cannot cool itself. Some heat illnesses are mild, like heat rash, sunburn, and heat cramps. Others like heat exhaustion, dehydration, and heat stroke can be severe or even life-threatening.
When it is hot outside, there are 3 things everyone needs to do.
Keep Cool
- Use air conditioning in your home to cool down or go to an air-conditioned place such as a store, public library, restaurant, or cooling center. Even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat.
- Keep windows and shades closed during the day, especially on the sunny side of your home. Open them up at night to let cooler air in.
- Take a cool shower or bath.
- Electric fans may provide comfort, but when the temperature is hotter than the mid-90s, fans will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off.
- Wear loose, lightweight, light-colored clothing.
- Stay out of the sun as much as possible.
- Wear sunscreen, a ventilated hat (a hat made out of straw or mesh), and sunglasses when outside, even if it is cloudy.
- Never leave anyone, especially children, pets, or those with special needs in a parked car, even for a few minutes. Temperatures in the car can become dangerous very quickly.
Drink Fluids
- Drink more fluids even if you are not very active.
- Avoid alcohol, caffeine and sugary drinks, since these drinks can dry your body out.
- If you are on fluid restrictions or taking water pills or diuretics, ask your doctor how much fluid you should drink.
Lie Low
- Take regular breaks from any physical activity -- at least every hour.
- Avoid strenuous activity during the hottest part of the day (between 11 a.m. and 4 p.m.).
If you must be out in the heat follow the tips below.
- Try to limit your outdoor activity to morning and evening hours unless there is an air quality advisory in your area that recommends limiting activity during these times.
- Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports drink can replace the salt and minerals you lose in sweat. If you are on a low-salt diet, talk with your doctor before drinking a sports beverage.
- Rest often in shady areas -- at least every hour.
- Protect yourself from the sun and heat by wearing a wide-brimmed hat and sunglasses. Put on sunscreen of SPF 15 or higher. The most effective products say "broad spectrum" or "UVA/UVB protection" on the label.