Staying Cool Even on the Hottest Summer Days

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Dreaded Summer Heat – Staying Cool

Summer heat. Need I say more. I know all of you already know how crazy hot it has been lately. At least here in North Carolina, the heat has been ridiculous. Even as a little kid, I have always had the worst time with beating the heat. Staying cool has been a struggle all my life! Learn the symptoms and solutions of heat related illnesses and ways to prevent becoming overheated.

staying cool

Know the Signs and Symptoms

If you are going to be in the heat this summer, make sure you are aware of the symptoms of heat related illnesses. There are different degrees of heat illness such as heat cramps, heat exhaustion, and heat stroke. Obviously, you never want to experience any of them but if you know the signs of heat cramps and heat exhaustion, you can prevent ever getting to the heat stroke level.

You can find a more detailed description HERE but here are a few symptoms below to be sure you watch out for! If you feel any of these symptoms, make sure you get to air conditioning and cool down the best you can as soon as possible.

  • Heat rash
  • Muscle Cramps
  • Excessive sweating
  • Nausea and vomiting
  • High body temperature
  • Weakness
  • Fainting
  • Rapid pulse
  • Goose-bumps in the heat
  • Dizziness
  • Headache

staying cool

How to Keep Cool Even on the Hottest Days.

  • Wear lightweight and light colored clothing. The more breathable the fabrics, the better. 
  • Stay in the shade as much as possible. Although it is still hot, even in the shade, you will notice a huge difference in temperature between the two. Bring along an umbrella if you plan to be in direct sunlight.
  • Push fluids as much as possible. Water… not soda or sugary drinks. Remember coffee will dehydrate you so if you drink coffee, drink a glass of water before and after your coffee on these hot days!
  • Of course, limiting physical activity outside. Move your workouts indoors. If you choose to workout or do yard work outside, try to do it as early in the day as possible. If you have to work during the day, take 10-15 minute breaks each hour!
  • Check your medications to see if there are limits on the amount of sun exposure. 
  • Use a cold, wet lightweight towel on your neck and head to cool off if you get overheated. I also find that running cold water on your wrists helps tremendously if you get to the point where you feel like you just can’t cool off.
  • Take off your shoes to allow air to cool you down. 
  • Bring a spray bottle filled with water to mist yourself frequently.
  • Especially for children, find water related activities to do if you plan to be outside on hot days.

I hope you are having a great summer despite the heat. Stay safe, hydrated, healthy, and cool the rest of the summer!

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