As we face another hot summer in Houston, it’s crucial to be prepared for the extreme heat. And with a growing number of people moving to Houston, many might not be familiar with how dangerous the heat can be.
Justin Reed, Assistant Chief EMS with Cy-Fair Fire Department, and Meredith Frasier, Paramedic with Cy-Fair Fire Department, share some essential tips to stay safe in the extreme heat. You can watch their entire interview above.
Did you know that heat-related fatalities annually outnumber those from hurricanes, floods, and tornadoes combined? In fact, FEMA is planning to add extreme heat to its list of disaster triggers. To help you stay safe, we’ve compiled some essential tips to beat the heat.
SEE ALSO: Essential tips to beat the heat: Keeping your family safe as temperatures soar to 109 on Thursday
And first responders see first-hand the dangers of extreme heat. Heat-related emergencies are preventable with the right precautions.
What to do before exposure to extreme heat:
- Stay hydrated: Make sure you drink plenty of water throughout the day. Don’t wait until you’re thirsty to drink water. Staying hydrated is crucial, especially in extreme heat. One simple way to ensure you’re drinking enough water is to monitor your urine. Aim to drink enough so that you’re still peeing regularly, and your urine should be relatively clear. Darker urine can be a sign of dehydration. Remember, your body loses water faster in the heat, so keep sipping water throughout the day to stay hydrated and healthy
- Plan ahead: Schedule outdoor activities during the cooler parts of the day, such as early morning or late evening. If you can’t avoid the heat of the day, give yourself a break the day before!
- Know your limits: Understand your physical limitations, especially if you are not acclimated to the heat. While you may be accustom to working in the heat, remember that our heat is different!
- Check your medications: Some medications can increase sensitivity to heat. Speak with your healthcare provider about how your medications might affect you during high temperatures. Additionally many medications cause increase risk of sunburn, more than 5 sunburns doubles your risk of skin cancer!
- Pet safety: Ensure your pets have plenty of fresh water and shade. Remember, the concrete can get extremely hot and burn their paws. If it’s too hot for you to walk barefoot, it’s too hot for them.
MORE: Athletic trainer tells you how to beat the heat like Houston-area athletes
What to do during exposure to extreme heat:
- Stay cool indoors: Spend time in air-conditioned places. If your home doesn’t have air conditioning, consider visiting public places like malls, libraries, or community centers. Even that is not an option, make sure the air is moving around you to promote convective cooling!
- Dress appropriately: Wear lightweight, loose-fitting, and light-colored clothing. A wide-brimmed hat can also help keep you cool.
- Use sunscreen: Protect your skin from sunburn, which can hinder your body’s ability to stay cool. More than 2 people die of skin cancer in the US every hour!
- Avoid direct sun: Stay in the shade as much as possible and avoid strenuous activities during peak sun hours.
- Cooling techniques: Contrary to popular belief, dousing yourself in water might make your heat stress worse due to high humidity preventing effective convective cooling. Use fans or a cool cloth on your skin instead.
What to do after exposure to extreme heat:
- Monitor for heat illness: Be aware of the signs of heat-related illnesses, such as heat exhaustion and heat stroke. Symptoms include heavy sweating, weakness, confusion, dizziness, nausea, and a rapid pulse. If someone shows signs of heat stroke, seek medical attention immediately.
- Cool down gradually: If you’ve been exposed to extreme heat, cool down gradually. Drink water, take a cool shower, or use a damp cloth on your skin.
- Rest and recover: Give your body time to recover after being in the heat. Avoid strenuous activities until you’ve fully recovered.
SEE ALSO: 5 ways to help keep you safe, cool in the heat
Other important facts and safety tips:
- Heat and workers: Heat is especially dangerous for those who work outdoors or in hot environments. Each year, thousands of workers suffer from heat-related illnesses, and tragically, some lose their lives. Last summer, workers like Gabriel Infante in San Antonio and Esteban Chavez Jr. in Pasadena, California, died due to extreme heat conditions on the job.
- Heat fatalities and injuries: According to a report from Public Citizen, an estimated 2,000 workers die, and 170,000 are injured by heat each year in the U.S. The risk is particularly high for those in construction, agriculture, and delivery jobs.
- Economic impact: The economic consequences of heat-related productivity losses are immense, potentially reaching $100 billion annually under current conditions and escalating further with worsening climate change.
- Regulatory actions: Some states are beginning to implement heat protection measures for workers. California recently voted to establish heat protections for indoor workers, and the Occupational Safety and Health Administration (OSHA) is expected to propose new rules to protect workers from heat illness and death.
Eating for the heat:
Dehydration can lead to serious health issues, particularly during periods of extreme heat. Drinking plenty of fluids is essential, but incorporating specific foods into your diet can also keep you hydrated and healthy.
Here are 5 tips on how to eat during extreme heat to avoid dehydration, according to Cy-Fair Fire Department.
1. Hydrating foods
Certain foods have high water content and can significantly contribute to your overall hydration. Here are some of the best hydrating foods to include in your diet:
- Watermelon: With a water content of over 90%, watermelon is an excellent choice to help keep you hydrated. It’s also a good source of vitamins A and C.
- Cucumbers: Cucumbers are about 95% water and provide a refreshing crunch in salads or as a snack.
- Citrus fruits: Oranges, grapefruits, and other citrus fruits are not only hydrating but also packed with vitamins and antioxidants.
- Berries: Strawberries, blueberries, and raspberries are rich in water and nutrients, making them a perfect summer treat.
- Leafy greens: Lettuce, spinach, and kale have high water content and are ideal for salads and smoothies.
- Tomatoes: These versatile fruits are about 94% water and can be enjoyed in salads, sandwiches, or as a snack.
2. Balanced Meals
During extreme heat, it’s important to consume balanced meals that provide essential nutrients and hydration. Focus on:
- Salads: Incorporate a variety of hydrating vegetables such as cucumbers, tomatoes, and leafy greens. Add a source of protein like grilled chicken or tofu to make it a complete meal.
- Smoothies: Blend fruits like berries, bananas, and a handful of spinach with water or a hydrating liquid like coconut water. Smoothies are an easy and delicious way to boost your hydration.
- Soups: Chilled soups such as gazpacho are hydrating and nutritious. They can be a refreshing alternative to hot meals during summer.
3. Snack Smart
Choose snacks that will help you stay hydrated rather than contributing to dehydration. Some good options include:
- Fruit popsicles: Make your own popsicles using fresh fruit and water or coconut water. They are a fun and hydrating snack for hot days.
- Yogurt: Opt for plain yogurt and add fresh fruit for a hydrating and protein-packed snack.
- Vegetable sticks: Carrot sticks, celery, and bell pepper slices are great for snacking and have a high-water content.
4. Electrolytes matter
When you sweat, you lose not only water but also electrolytes, which are vital for bodily functions. Foods rich in electrolytes can help replenish these essential minerals:
- Bananas: High in potassium, bananas are a great snack to help restore electrolytes.
- Coconut water: Naturally rich in electrolytes, coconut water is a superb hydrating beverage.
- Nuts and seeds: These contain magnesium and can be a good addition to your diet to maintain electrolyte balance.
5. Avoid dehydrating foods and beverages
Certain foods and drinks can exacerbate dehydration, so it’s best to limit their intake during extreme heat:
- Salty foods: High salt content can lead to increased thirst and dehydration.
- Caffeine and alcohol: Both can have diuretic effects, causing you to lose more fluids.
Eating the right foods during periods of extreme heat can play a significant role in maintaining hydration and overall health. By incorporating hydrating foods, balanced meals, smart snacks, and electrolyte-rich options, you can better protect yourself from the dangers of dehydration. Remember, while diet is crucial, it’s still important to drink plenty of water throughout the day, especially when temperatures rise. Stay cool, stay hydrated, and enjoy a healthy summer!
You can find more summer safety tips on Cy-Fair Fire Department’s website.