How To Stay Safe And Cool During A Heat Wave | HuffPost Health

Its getting hot out there , and its not just the mercury thats rising.

The risk of heat-related illnesses has increased along with sizzling new temperature records that make it harder for the human body to naturally cool down to prevent injury or death, health officials warn .

Heat waves have become more frequent around the contiguous U.S. over the last several decades rising from an average of two a year in major cities to more than six and lasting longer than before. Extreme summer temperatures have also increased throughout the Southwest over the last 20 years, according to the National Oceanic and Atmospheric Administration .

If youre not yet feeling the heat, climate projections over the next several decades suggest that you will. Here are some tips on how to stay safe and cool when temperatures are anything but that.

Where To Go And What To Do

Stay in air-conditioned buildings during the hottest hours of the day.

If your home does not have air conditioning or there is no power, which can happen during heavy electrical demand, the Centers for Disease Control and Prevention recommends spending time in indoor public places like shopping malls or public libraries.

Local health departments often set up heat-relief shelters, also called cooling centers, during excessive heat. Contact local government or health officials for help locating them.

If you are unable to find AC, officials recommend taking a cold shower, bath or sponge bath to lower your body temperature. Keep extra ice in the freezer to cool damp towels you can apply to your skin. If youre using a garden hose to cool down, just be mindful of the waters temperature which the Las Vegas Fire Department warns can reach 140 degrees in extreme heat before you spray it on a person or animal.

DYK: That the water inside a garden can reach 140 degrees during Excessive Heat like we are having. That is hot enough to burn the skin on children & pets. Allow water to flow until cool before spraying people or pets. This is a file photo that shows what garden hose water can do pic.twitter.com/tYtmtzSp27

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DYK: That the water inside a garden can reach 140 degrees during Excessive Heat like we are having. That is hot enough to burn the skin on children & pets. Allow water to flow until cool before spraying people or pets. This is a file photo that shows what garden hose water can do pic.twitter.com/tYtmtzSp27
Las Vegas FireRescue (@LasVegasFD) June 14, 2021

Forewarning: An electric fan is no equivalent to AC and will not prevent heat-related illness when temperatures are in the 90s or higher. Studies have found that a fan can make things worse if the air temperature is warmer than your body temperature or if theres low humidity .

If you have to be outside, which should be limited to the morning and evening, stay in the shade and take plenty of water breaks.

For those who work in extreme heat, the National Institute for Occupational Safety and Healths website offers extensive guidelines on how to reduce workplace heat stress, including advice on indoor facility designs, worker training, clothing, acclimatization, hydration methods and rest breaks.

What To Wear

Health officials generally recommended wearing lightweight, light-colored, loose-fitting clothing. If youre outside, wear a brimmed hat and sunscreen, which should be reapplied as indicated on the package.

What To Eat And Drink

During hot weather, its especially important to drink plenty of water, including when you dont feel thirsty or if your activity levels are low. The human body sweats to cool off, so your natural cooling system needs a frequent supply of H20 to keep it running smoothly.

Everyone thinks that they drink enough water to stay hydrated, but in all actuality, most people dont, David Ramirez, a public information officer with the Phoenix Fire Department, told HuffPost. In the summertime, when Phoenixs average temperatures can top 110 degrees, the majority of medical calls are for heat-related illnesses, he said.

Remember in this intense heat to stay hydrated. Use this chart to gauge how much water you should drink. #CAwx #BeatTheHeat pic.twitter.com/SzCidtESMo

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Remember in this intense heat to stay hydrated. Use this chart to gauge how much water you should drink. #CAwx #BeatTheHeat pic.twitter.com/SzCidtESMo
SacramentoOES (@SacramentoOES) September 1, 2017

If youre feeling thirsty, youre most likely already dehydrated, so drink water consistently throughout the day, throughout the night, especially if youre planning on doing outdoor activities, Ramirez said, adding that we highly dont recommend such activities in extreme temperatures.

Generally, eating meals and snacks throughout the day, along with drinking adequate water, will maintain electrolytes and replace salt lost from sweat, the Red Cross advises . If youre exercising or working outside in the heat, fruit juice or a sports beverage can also help recover salt and minerals lost from sweat.

Try to stay away from beverages with extra sugar, caffeine or alcohol, which lead to a loss of body fluid. Also try to avoid heavy foods, particularly ones high in salt, which can be dehydrating.

Practice Pool Safety

Drownings are a leading cause of unintentional injury death for children ages 1 to 14, according to the CDC . If a swimming pool is available to cool off in, remember to designate an adult to watch the children, said Ramirez.

Here in the valley, we have a huge problem with drownings during the summertime, said Ramirez. Certain adults think that the other adults are watching the kids and before you know it ... something fatal happens.

What To Do During A Heat-Related Illness

Heat is one of the leading weather-related killers in the U.S., resulting in hundreds of fatalities annually, according to the National Weather Service.

Get medical help immediately if someone is showing signs of heatstroke , which is the most serious heat-related illness. Signs can include a high body temperature, a strong or racing pulse, hot, dry skin or profuse sweating, a headache, nausea, dizziness, confusion and loss of consciousness.

If someone is showing signs of heat exhaustion, which can include a headache, nausea, dizziness, heavy sweating, or a rapid or weak pulse, help them cool down and get medical attention if their symptoms get worse or last longer than one hour, according to the CDC.