Summer is a great time to enjoy the outdoors, but it’s important to stay safe and healthy when temperatures rise. NurseCore’s National Director of Clinical Operations Peggy Ramsey-Yea, RN, shares seven essential tips to help you make the most of your time outside while avoiding heat-related risks:
1. Schedule Outdoor Activities for Cooler Parts of the Day
To minimize exposure to extreme heat, plan your outdoor activities for the early morning or late evening when temperatures are typically cooler. This can help reduce the risk of heat exhaustion and ensure a more enjoyable experience.
2. Stay in the Shade When Possible
When you’re outside, seek out shaded areas to protect yourself from direct sunlight. Shade can provide significant relief from the heat and help prevent sunburn. Consider carrying a portable umbrella or canopy for additional shade if natural options are limited.
3. Remember the Dangers of Hot Cars
Never underestimate how quickly a parked car can become dangerously hot. Even on a mild day, temperatures inside a car can soar rapidly. For example, if the temperature is 80 degrees outside, your car can reach 109 degrees in just 20 minutes and over 120 degrees in 60 minutes. Never leave children, pets or vulnerable individuals in a parked car, even for a short period.
4. Generously Apply Sunscreen
Protect your skin from harmful UV rays by applying a broad-spectrum sunscreen with an SPF of at least 30. Reapply every two hours, or more frequently if you’re swimming or sweating. Sunscreen not only helps prevent sunburn but also reduces the risk of long-term skin damage and skin cancer.
5. Be Aware of Vulnerable Individuals
Infants, older adults and those who are sick or frail are at higher risk for heat-related illnesses. Ensure they stay cool and hydrated and keep a close eye on their condition. If you’re caring for someone in this group, make sure they have access to air conditioning and plenty of fluids.
6. Understand the Impact of Humidity
High humidity levels can make hot temperatures feel even more unbearable because they interfere with the body’s ability to cool itself through sweating. Pay attention to the heat index, which combines temperature and humidity to give you a better sense of how hot it feels. Take extra precautions on humid days by staying hydrated and taking frequent breaks in a cool place.
7. Recognize the Signs of Heat-Related Illness
Heat-related illnesses can escalate quickly, so it’s crucial to recognize the warning signs and seek medical attention if necessary. Symptoms to watch for include:
- High body temperature (103°F or higher)
- Changes in skin condition: being cold, pale, and clammy, or in severe cases, very hot, red and dry
- Fast or weak pulse
- Muscle cramps
- Tiredness or weakness
- Headache
- Dizziness
- Nausea
- Confusion
- Losing consciousness (passing out)
If you or someone else exhibits these symptoms, move to a cooler location, apply cool compresses and seek medical help immediately.
By keeping these seven tips in mind, you can enjoy your time outdoors while staying safe and comfortable. Remember to stay hydrated, protect yourself from the sun and be mindful of the risks associated with high temperatures. Learn what the CDC recommends regarding heat and chronic conditions, infants and children, and older adults.
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