Beat the Heat

Take Care of Yourself in Hot Weather

Summer in Florida can be overwhelmingly hot, even for long-time residents. Heat stress, heat exhaustion, and heat stroke are illnesses that can overcome you when your body is unable to cool itself.

Tips for Staying Cool

Slow down. Do strenuous activities at the coolest time of the day. At-risk individuals should stay in the coolest available place, which may not be indoors.
Dress for summer. Lightweight, light-colored clothing reflects heat and sunlight and helps your body maintain normal temperatures.
Do not get too much sun. Sunburn makes it harder for you to cool off.
Drink water. Your body needs water to keep cool. Drink plenty of fluids even if you do not feel thirsty.
(People who have epilepsy or heart, kidney, or liver disease; are on fluid-restrictive diets; or have a problem with fluid retention should consult a physician before increasing their consumption of fluids.)
Put less fuel on your inner fires. Foods that increase metabolism—such as proteins—also increase body heat and water loss.
Do not drink alcoholic beverages. Alcohol dehydrates you.
Do not take salt tablets unless specified by a physician. People on salt-restrictive diets should consult a physician before increasing their salt intake.
Spend more time in air-conditioned places. Spending some time each day in an air-conditioned environment can offer some protection.
Never leave children or pets in a parked car. The temperature inside cars can rise to 135°F in less than ten minutes, which can kill children or pets. If you see a child or pet left unattended in a parked car, you should call 911.

Factors Leading to Heat Stress

Heat stress disorders develop when the body cannot shed excess heat. A variety of factors can come into play, but most heat-related illnesses share a common feature: a person has been overexposed to heat, or over-exercised, for his age and physical condition.

The chance for heat-related illnesses is greater when the following occur:

High temperature and humidity.
Activity in direct sun.
Limited air movement or cooling.
Physical exertion.
Poor physical condition.

Some medications can also increase susceptibility to heat.

Symptoms of Heat-related Illnesses

Heat Cramps

Painful muscle spasms, usually in legs, possibly abdomen.
Heavy sweating.

Heat Exhaustion

Headaches, dizziness, or fainting.
Heavy sweating; cold, clammy skin.
Irritability or confusion.
Weakness, vomiting.
Weak pulse.
Can have a normal body temperature.

Heat Stroke

Dry, hot skin with no sweating.
Confusion, possible loss of consciousness or seizures.
Rapid, strong pulse.
High body temperature (106ºF or higher).

Treating Heat-related Illness

Get out of the sun. Move the affected person to a cool, shaded area, preferably an air-conditioned room.
Slow down and cool down. Lay the victim down and loosen or remove heavy clothing. Let him take sips of water if he is able*.
Massage spasms. Firm pressure on muscles or gentle massage will help relieve spasms.
Cool the skin. Fan and mist or sponge the person with water.
Seek medical help. Heat stroke is a medical emergency. Dial 911 or get the victim to a hospital as quickly as possible.

*Do not give a person fluids if he is nauseous and/or has continued vomiting. Seek medical help.