Spending more time outside? Here’s how to stay safe in the summer heat, experts say

Dawson White
·5 min read

Summer is here and it’s expected to play out in true 2020 fashion — the National Weather Service predicted that July, alone, would bring “potentially historic” temperatures.

Ventures into the great outdoors have become refreshing changes of pace for those stuck inside during the coronavirus pandemic, but experts say to be extra careful when outside on hot days.

Why? Because prolonged exposure to high temperatures can lead to heat-related illnesses, experts say.

“Our bodies are not meant to do well in extreme hot or cold and, if you have underlying heart conditions, that can make it even more stressful,” Dr. Vivek Goswami told KVUE.

On average, 618 people are killed from extreme heat every year, the Centers for Disease Control and Prevention said. Just last month, a California woman died while hiking the Grand Canyon on a day when temps reached 114 degrees.

Heat-related illness is caused when the body can’t properly cool itself down, according to the CDC.

Typically, the body cools itself through sweat, but in extreme heat, sweat alone may not be enough, the agency said. In such cases, a person’s body can’t cool itself down faster than it’s heating up.

Heat exhaustion and heatstroke

Heat exhaustion and heatstroke are two of the most common heat-related illnesses.

Heat exhaustion occurs when a person is exposed to high temperatures, especially if combined with humidity and physical activity, according to the Mayo Clinic. It can have a sudden onset or develop over time. Untreated, it can lead to heatstroke, the clinic said.

According to the American Heart Association, symptoms include:

  • Skin that is moist and cool

  • Headaches

  • Lightheadedness or dizziness

  • Weakness

  • Nausea

  • Vomiting

  • Dark urine

Heatstroke is the most serious heat-related illness and can occur when a person’s body temperature reaches 104 degrees, according to the Mayo Clinic. Heatstroke requires emergency treatment and can cause brain, heart, kidney and muscle damage, which becomes more severe the longer heatstroke is untreated.

The American Heart Association says symptoms include:

  • Fever

  • Irrational behavior

  • Confusion

  • Skin that is dry, red and hot

  • Shallow and rapid breathing

  • A rapid and weak pulse

  • Seizures

  • Unconsciousness

When it comes to determining whether a person is suffering from heatstroke or heat exhaustion, pay close attention to their sweat and heart rate, Ascension said.

Those suffering from heat exhaustion may see increased sweat production and a slower heart rate, the organization said. Heatstroke is characterized by decreased sweating and increased heart rate, Ascension reported.

How to protect yourself from heat-related illness

While the risk of developing heat exhaustion or heatstroke is real, it doesn’t mean you have to spend your summer cooped up inside.

There are precautions you can take to keep yourself safe when spending time outside during the summer months.

Hydrate

If you know you’re going to be outside in the heat, be sure to drink water, Goswami told KVUE.

“Don’t wait until you are thirsty to stay hydrated,” he told the outlet. “Pre-hydrate, that is an important thing. Avoid caffeine and alcohol, which can function as diuretics [and] enhance dehydration.”

Avoid the hottest part of the day

Try to schedule workouts or other outdoor time during cooler parts of the day such as the morning or evening, Mayo Clinic advised.

Limit time in the heat

Limit the time you spend in the heat until you’re used to it, the clinic said. It can take weeks for your body to adjust to hotter temps, and people who aren’t used to the heat are at increased risk for heat-related illness, according to Mayo Clinic.

Wear sunscreen

Before you head outside, put on water-based sunscreen with at least SPF 15 and be sure to reapply every two hours, the American Heart Association said.

Wear the right clothes

If you know you’re going to be outside, wear clothing that’s lightweight, light-colored and made in a breathable fabric, such as cotton, or a fabric that repels sweat, according to the AHA. Wear a hat and sunglasses, if possible.

Prepare your feet

People tend to sweat the most in their shoes, the AHA said. The association recommends wearing shoes that are well-ventilated along with socks that repel sweat. Foot powders and antiperspirants can also help keep feet cool, according to the AHA.

Take breaks

Be sure to give yourself time to cool off in the shade and rehydrate, the AHA said, especially if you’re working out.

“They have a tendency to want to push through their fatigue and weakness,” Dr. James Schweigert told Michigan Live. “They want to toughen up and keep going. That can lead to fatal consequences.”

What to do for heat-related illness

If someone is showing the signs of heat exhaustion, they need to be quickly cooled down, Michigan Live reported. Try immersing them in cold water or spraying them with cold water, using a fan or covering them in cold, wet towels, according to the outlet.

They should also drink water and beverages that have salt, Michigan Live reported.

If someone is showing signs of heatstroke, help get them to an emergency room as soon as possible, according to the outlet.

“If an individual gets to the point where they have any confusion at all or the sweating stops, that’s a game-changer,” Schweigert told Michigan Live. “It really changes it to an emergency situation.”