The Do’s and Don’ts of Heat Waves
By Sarah Fertsch
Staff Writer
It gets hot outside, then it gets oven-like, soon unbearable, and then you are googling “how to become a mermaid” so you never have to deal with this level of heat ever again. Summer means sweating through your crewneck cotton tee, dumping ice cubes down your back, and even crying because there is no escape from this agony (I’ve been there). This week is expected to be one of the hottest of the summer, so it’s time to get prepared. There’s no doubt that heat unfairly affects some more than others, because not everyone has an air conditioning unit (let alone central AC). Some have to work outdoors even when the temperatures soar. Here are ten tips for surviving a heat wave:
Do: Close Your Curtains
Blocking out the sun will keep your home cool, especially if you have a sun-facing living room or kitchen. Ancient societies would place wet sheets over windows on a hot day so the heat would pass through the wet screen and cool the room. Even keeping a jar filled with ice by a window can help.
Do: Take a Cold Shower
Water is the magical elixir for excessive heat. Consider swimming in a public pool, lake or in the ocean to cool your body. In a bind, spritz some water on your face to reduce sweat and wake you up. Experts recommend taking a cold shower before bedtime to reduce your body temp, creating ideal sleep conditions. Even tossing a couple ice cubes down your shirt or keeping a wet washcloth on the back of your neck will do wonders.
Don’t: Use a Fan
Studies show that fans simply blowing hot air (which occurs in temps over 95 degrees) will dehydrate you and make you feel even hotter. Fans also use motors, which can heat up your space further. Opt for air conditioning instead, but if you are in a pickle, place a bowl of ice behind your fan to get some of that coldness blown onto you.
Don’t: Sleep Without Blankets
Sleeping during a heat wave can be a nightmare. The optimal temperature for sleep is between 60 and 67 degrees Fahrenheit. Pajamas and blankets help our bodies regulate internal temps, so if you are tossing and turning and sweating, it is better to use a light sheet than sleep without any blankets. Your body won’t be used to sleeping without a cover, which will keep you awake longer. Millions of people sleep worse during heat waves and are grumpy the following mornings, so prepare yourself.
Do: Be Aware of How Heat Affects Your Body
When your body cannot regulate its temp due to excessive heat, you may feel faint, clammy, nauseous, crampy and even confused. Heat can also make you more likely to experience a heart attack, lose your breath, and even contemplate suicide. People who are susceptible to seizures should always take their medication and actively work to stay cool. If you experience limited sight or blindness, stay indoors as the strong sun rays may negatively affect your vision and hot asphalt will burn a guide dog’s paws.
Don’t: Exercise Strenuously
When you exercise your body becomes even hotter, which is not fun during a heat wave. Save activity for cooler days and care for your body by reducing movement throughout the day. Stay in air conditioned spaces if possible and spend time watching movies, working on an online project, or practicing art.
Do: Stay Hydrated
Your body loses a lot of water through perspiration. Everyone should drink more water than usual. Think of a heat wave like running a marathon. Prioritize water consumption and boosting electrolytes. Treat yourself to some cool snacks, like popsicles or slushies. Your body will thank you.
Do: Wear Appropriate Clothing
Now is not the time for sweaters, sweatshirts and long sleeves. Don light-colored attire like shorts, tank tops and dresses. Even wearing a bathing suit around the house can keep you cool. Make sure that everyone in your household is wearing moisture-wicking fabrics and avoiding heavy materials like cotton or wool.
Don’t: Let Your Kids Play As Usual
Meteorologists recommend that kids play outside for less than thirty minutes per day in temperatures higher than 95 degrees. Babies under one year old should spend as little time under the sun as possible. If your child is not playing in water, consider spraying them with water via a spray bottle to keep them cool as they run around. Educate your teenagers on staying safe in the heat says before the heat wave occurs.
Do: Take Special Care of Pets
Pets are just as susceptible to heat strokes as people. Walk your dog during the early morning hours or in the evening when the sun is less strong and seek shade whenever possible. Carry a collapsible water bowl and a water bottle with you in case your furry friend starts panting intensely, indicating high body heat. Include your pet in water activities to keep them cool, like enjoying a kiddie pool or heading to a dog-friendly beach. Keep an eye on your dog, and if they seem like they are in distress, seek veterinarian care immediately.
