Beat the heat: Tips for preventing heat-related illnesses

by Jennifer Matthews

The warm summer months are a highlight to our year here in Michigan. Many of us are enjoying pools, vacations, and spending time outside doing various activities. As the summer progresses and the temperatures rise, it’s important to know how to stay safe and well.

Heat-related illnesses, such as heat cramps, heat exhaustion, and even heat stroke, can have serious adverse and sometimes long-term effects on your health.

Extreme heat and heat advisories occur when temperatures outside are much hotter and/or humid than average. The National Weather Service notifies the community of heat advisories in the area. Being aware of and taking these warnings seriously can help prevent serious illness.

Environmental and health factors can increase the risk of heat-related illness. Some risk factors include obesity, fever, dehydration, prescription drug use, heart disease,  mental illness, poor circulation, sunburn, alcohol use, and high levels of humidity.

The elderly, the very young, and those dealing with mental illness or chronic disease are at the highest risk for heat-related illness. When heat advisories are in effect, it is important to keep a close eye on friends, neighbors, and  loved ones who are at high risk.

So what can you do to prevent heat-related illness? Here are some great tips:

• Choose clothing wisely. Wear lightweight, loose-fitting clothes.
• Stay indoors with air conditioning whenever possible.
• Use the stove and oven less to keep your home cooler.
• Take a cool bath or shower to cool off when feeling overheated.
• Try to limit outdoor activities to cooler times of the day, like morning or evening hours.
• Take rest periods in the shade when spending time outdoors.
• Pace yourself. Don’t take on more activity than you can handle in the heat.
• Wear sunscreen to prevent sunburn.
• Stay hydrated. Don’t wait until you’re thirsty to drink. Ensure that you are drinking fluids continuously throughout the day.
• Ensure you replace salts and minerals your body loses when you sweat. Sports drinks can be helpful.
• Check your local news for heat alerts and updates.

If you find yourself in a situation where you are struggling to stay cool or are concerned for your health,  know that most communities have cooling centers available during heat advisories. Your local health department, local libraries and churches are good places to start if you are looking for a cooling center. Local news stations typically keep an ongoing list of cooling centers as well.

The summer is such a beautiful time of year! Let’s enjoy it with wellness in mind!

Extreme heat and heat advisories occur when temperatures outside are much hotter and/or humid than average. Image credit: cdc.gov/extreme-heat/about

Jennifer Matthews

This column is sponsored by the Stockbridge Area Wellness Coalition. Jennifer Matthews, RN, is a registered nurse in the Stockbridge School System. She has worked as a community nurse for the last eight years and is an active volunteer within the Jackson County foster care system. Jen has a passion for helping individuals advocate for their health and learn to navigate the healthcare system.