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How To Prepare For Extreme Heat This Summer

With summer at our doorstep, it’s time to prepare for the insanely hot weather it brings with it. Many people contract heat-related illnesses, especially children under the age of four, adults over 65, homeless people, outdoor workers, people who are overweight and people who are ill.

If they aren’t attended to properly, those with heat-related illnesses could die.

Here are 6 rules to follow in order to prevent heat-related illnesses:

    1.    Drink Water

Drink at least 2 liters of water a day if you stay in doors, and 1-2 liters per hour that you are outdoors. Your body can lose up to 4 liters of water per hour during strenuous activity, so make sure you stay hydrated.

    2.    Dress for the heat

Wear lightweight, light-colored clothing, wear sunscreen, and wear hats to shield your face.

    3.    Eat small meals, more often

Avoid high protein-foods, as they increase your metabolic heat.

    4.     Slow Down

If you can, avoid strenuous activity, or wait until cooler parts of the day, which is between 4-7 a.m.

    5.    Stay indoors when possible

    6.   Take regular breaks

When doing physical activity, take regular breaks in a cool place.

Here are some common symptoms of heat-related illnesses:

    •    Thirst

    •    Heat Cramps

    •    Heat Exhaustion

    •    Heat Stroke

Heat-related illness tends to come in stages, beginning with thirst and heat camps and ending with heat stroke, which can lead to death. If you are caring for someone who has heat cramps, have them stop their activity and rest. If they are aware, have them drink small amounts of coo water, and stretch the cramped muscle for 20 seconds.

If someone is experiencing heat exhaustion or heat stroke symptoms (headache, dizziness, nausea, vomiting, confusion, throbbing headache, high body temperature, weak pulse, rapid, shallow breathing, seizures), call 911.

To read more about this visit AZDHS.gov.

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