Essential tips for coping with a heat wave.
A dangerous heat wave is sweeping across parts of the United States this week, sending temperatures into the 30s and affecting nearly a hundred million Americans.
While many people have heard about the dangers of heatstroke, experts say extreme heat can affect almost every part of your body. Here's what you need to know and how to stay safe. New York Times.
1. Beware of brain fog
Heat can slow down the brain, reducing reaction time, attention and memory, said Dr. Neha Raukar, an emergency medicine physician at the Mayo Clinic. That can mean poorer performance on tests, as well as difficulty concentrating and being productive at work. Heat can even make people more irritable and aggressive; researchers have observed that more road rage incidents and violent crimes occur when temperatures rise.
Although the reasons aren't entirely clear, experts believe your brain may be more focused on staying fresh than on thinking clearly.
2. Make a plan to stay cool
Coping with the heat can be a day-long challenge. If you don't have air conditioning, it's wise to take steps like closing the curtains, soaking your feet in cold water and wrapping a wet towel with crushed ice around your neck, said Kristie Ebi, a climate epidemiologist at the University of Washington. Fans can also be helpful, but be sure to leave the windows open so you don't turn your home into a convection oven, she added.
If you need to go outside, consider carrying an umbrella, a bottle of ice water, and a spray bottle that you can use to dampen your skin with water.
Taking regular indoor breaks can also help prevent heat-related illnesses, which is why Dr. Raukar recommends finding cool places nearby like shopping malls, museums, libraries, and coffee shops.
3. Keep children and the elderly safe
Older adults are particularly susceptible to extreme heat because aging and diseases like cardiovascular disease and diabetes affect people's ability to regulate temperature.
Heat can worsen these conditions. According to studies in The Lancet Planetary Health, heat has been linked to an increased risk of cardiac arrest, heart attacks and strokes, as well as decreased kidney function.
Children are at high risk because they tend to overheat quickly and have a harder time cooling down, Dr. Ebi said.
4. Find out if your medications increase your risk
Millions of people take medications that make them more sensitive to the effects of extreme heat. Medications for common conditions – including allergies, high blood pressure, kidney disease, hypothyroidism and various mental illnesses – can impair the body's ability to cool itself.
Some medications, like diuretics and some antidepressants, can suppress your thirst and cause you to urinate and sweat more frequently. Other medications, like Benadryl and stimulants, can cause you to sweat less and your brain to raise your body temperature.
But you shouldn't skip your prescribed doses of medication without talking to your doctor first, Dr. Raukar said. Instead, she recommends taking extra precautions to stay cool.
5. "Eat" the water
Water, milk, and coconut water are some of the best options for staying hydrated. But your body gets about 20% of its water from food.
Raw fruits and vegetables, including cucumbers, lettuce, celery, tomatoes, strawberries, and cantaloupe, are among the most hydrating foods. And since experts suggest avoiding using the stove and oven during heat waves, preparing salads, cold soups, and other recipes that don't require cooking can help you "eat" water.
Just be sure to avoid alcohol and limit coffee, because both are dehydrating, Dr. Raukar said.
6. Adapt your exercise routine
Exercising during a heat wave can be dangerous. Humidity can make it especially difficult to regulate your body temperature because sweat doesn't evaporate easily from your skin and cool you down as effectively. Meanwhile, dry heat can quickly dehydrate you, slowing down sweat production.
Experts say you don't have to do all your exercise indoors. But you should hydrate before you go outside; wear breathable, light-colored clothing; and find shady spots to exercise. "Listen to your body," said Dr. Raukar, because extreme heat can cause muscle cramps and even muscle breakdown.
Also, think about the time of day you exercise: While early morning may be the best time for dry heat, it can be the worst time to exercise when it's humid.
7. Cool down before lying down
Temperature is one of the most important factors in getting a good night's sleep, and experts recommend keeping your bedroom at 65 to 68 degrees Fahrenheit (18-20 degrees Celsius). Extreme heat can make it harder not only to fall asleep but also to stay asleep, leaving you groggy in the morning.
While air conditioners and fans can certainly help, you can also stay cool by taking a cold shower, spraying your sheets with cold water, or freezing your pillow before bed.
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