Coping With Hot Weather

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Hot weather and high humidity can lead to dehydration, heat exhaustion and heat stroke. It is important to follow certain steps to prevent harm to your health in hot weather.

Our bodies need to be kept at a normal, constant temperature of approximately 98.6 degrees Fahrenheit to help protect our brain and internal organs.

When our bodies get above 98.6 degrees Fahrenheit, our sweat glands become activated. As our sweat evaporates, it helps to cool us down. However, humidity can stop the evaporation process and, as a result, our body temperature remains elevated.

You can become overheated and dehydrated at this point. Blood vessels become "limp" and blood can pool to lower parts of the body. This pooling of blood can cause fainting, especially when a person stands up from a seated position. These symptoms are called heat exhaustion.

Heat exhaustion can progress to heat stroke, which occurs when the body’s temperature rises to dangerous levels (more than 105 degrees Fahrenheit).

Older adults are at high risk for heat stroke due to the decreased thirst mechanisms that occur with age and a decreased sense of "feeling hot." They may become dehydrated more quickly than other age groups.

Stay cool!

During hot months, pay attention to the heat index. A heat index is the temperature the body feels when heat and humidity are combined. For example, a weather report may say the temperature outside is 85 degrees, but the heat index is 92. This means that it will feel like 92 degrees to the body when outdoors.

It is best for older adults to remain indoors on very hot days, as well as during the times of day when the heat is at its peak (usually between 10 a.m. and 2 p.m.). Furthermore, older adults should make arrangements for someone (a relative, friend or neighbor) to check in on them periodically. This ensures they get the help they need should dehydration or heat stroke occur.

If you must go out into the heat, have everyone in the family drink at least 1 to 2 cups of water beforehand. You may also want to take a small cooler with ice and enough water for everyone with you. If the heat is hot enough to cause sweating and red faces, sports drinks mixed with water can help replace sodium and potassium lost through sweating.

Before everyone piles into a piping hot car, wait a few minutes. Have one person start the car and let the air conditioning system run for a few minutes. This can make the start of your journey a much more pleasant one.

Take some wash cloths with you. When they’re soaked in cold water, they can cool your body down when used on the face, neck and arms. Small children sometimes find relief in hot weather by placing a cool washcloth on top of their head while riding in the car.

Wearing a hat or visor will help block the sun from your face and may also help prevent heat headaches. An umbrella also works well if you will be in the sun for long periods of time, such as walking around the zoo or sitting poolside or when at the beach.

Coffee and soft drinks should be avoided during extreme temperatures. Their caffeine and sugar content will sometimes lead to stomachaches and headaches. In addition, the caffeine can have a dehydrating effect on your body as well as cause a racing heartbeat.

During hot weather, meals should be kept lighter and filled with more fruits and vegetables. If you're grilling, begin about half an hour before dusk to avoid standing in the hot sun while cooking.

Salads make perfect dinner meals in the summer. Tuna, leftover chicken and cheese are commonly added to salads. They also ensure you and your family get the protein your body needs. Salads generally mean no cooking, which can prevent unnecessarily heating the house. In addition, a hot meal doesn’t always settle as well in the stomach when the weather is hot. Don’t forget about cold pasta salad, which makes a great lunch.