HOT WEATHER: HOW TO STAY SAFE

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HOT WEATHER: STAYING SAFE







 Extreme heat can be life-threatening, as heat exhaustion and heat stroke can escalate quickly if not properly managed. The research discusses how to protect yourself and recognize the warning signs.

How to Stay Safe in Extreme Heat

Staying hydrated is essential. Drink water regularly—even before you feel thirsty—and avoid alcohol and caffeine, which can make dehydration worse (Injury Prevention; The Lancet).

Try to avoid strenuous activity during the hottest parts of the day. Stay in air-conditioned spaces or find shade. Lightweight, light-colored clothing also helps your body stay cool (Injury Prevention; The Lancet).

Some groups are particularly vulnerable to extreme heat, including children, older adults, individuals with chronic illnesses, and those who work outdoors (The Lancet; Safety Science).

Public health experts recommend checking neighborhood safety plans, visiting cooling centers, and staying informed about local weather alerts (Weather, Climate, and Society).

Recognizing Heat Exhaustion

Heat exhaustion is a severe condition, but it can usually be reversed if detected early. Watch for symptoms like heavy sweating, cool or pale skin, headache, dizziness, weakness, nausea, vomiting, muscle cramps, and a rapid but weak pulse (American Family Physician; Open Access Emergency Medicine).

If you see these signs, get to a cooler place, drink water, and rest. Remove extra clothing and use cool, wet cloths or fans to help lower body temperature.

Recognizing Heat Stroke

Heat stroke is an emergency that can cause lasting harm or even death if not treated immediately. Symptoms include a body temperature above 104°F (40°C), confusion, agitation, slurred speech, loss of consciousness, hot and dry skin (or heavy sweating if the person has been exerting themselves), a rapid and strong pulse, nausea, and sometimes seizures (Pediatrics in Review; Comprehensive Physiology).

If you suspect someone has heatstroke, call emergency services immediately. Move them to a cooler area, remove extra clothing, and cool them rapidly with cold water, ice packs, or fans (American Family Physician).

Takeaway

Extreme heat is becoming more common and more dangerous. Drink plenty of water, limit your time outside during the hottest hours, pay attention to early symptoms, and don’t hesitate to call for help—good preparation and quick action save lives (The Lancet; Injury Prevention).

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