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Tips to Cope with a Heat Wave

cope with a heat wave

get your hair off of your neck

medical gel cold pack

cool as a cucumber

playing with sponges

ceiling fan

stay hydrated

Summer heat waves are especially stressful if you don't have an air conditioner. Heat waves can escalate health issues and are dangerous for many people including the elderly, the very young and anyone with a health condition. Here are some quick ways to cool down and keep your body safe from heat stroke and heat exhaustion.

Wear light clothes and get your hair off of your neck. This may seem obvious, but is on of the first steps to feel cooler. Even jewelry can make you feel hotter. Put on your bathing suit, a light shift (sleeveless dress or long tee with no waist), pajamas or your lightest clothes. Avoid dark colors, layers, waistbands, collars, cuffs and sleeves whenever possible. Take off your sox and unnecessary undergarments. Pay particular attention to babies and elders: try just a tee shirt and necessary undies. Staying cool is more important than looking cool during a heat wave.

Buy several medical gel cold packs and rotate them out of your freezer. Place them on your neck, wrists or forehead for quick relief. If you don't have cold packs, place damp washcloths or hand towels in the freezer. They take about 8 hours to freeze so plan on several for each family member.

Place icecubes in a bath or place your feet in a dishpan of ice water. This will cool you down really fast, especially if you live in an area where the tap water is always warm. Try putting ice water in a spray bottle and pass it around.

Set up a kiddie pool in a shady spot in the yard. Hang a light sheet from a clothesline, fence, or even a ladder to create shade if you don't have trees. Being wet can help us feel cooler and the slightest breeze will cool damp skin or hair. Try giving the kids some extra large sponges to play with in the pool.

Turn off unnecessary incandescent lights. Use your microwave instead of your stove. This sounds basic, yet I had teens that wanted to cook pizza! Avoid washing clothes, dishes or using your dishwasher during the hottest part of the day.

Run fans. Close all the curtains to keep the sun out of your home. Fans make a huge difference in staying cool during a heat wave.

Eat smaller meals frequently during the day. Even if you don't feel like eating you need to keep your body strong. Try fruits, salads and raw vegetables. Make a smoothie, fruit Popsicles or even just a jelly sandwich. Lite fair will keep your healthy energy flowing while avoiding overheating from digesting a heavy meal.

Avoid diuretics during a heat-wave. These include caffeinated beverages like tea, coffee, soda pop and alcoholic drinks. Keep your electrolytes up to avoid dehydration. Try water with lemon or suck on an ice cube. Fruit or vegetable juice infusions can add appeal for reluctant drinkers.

Try to get out of your house or apartment for at least two hours a day and visit an air-conditioned store, restaurant or mall. Go to a movie, museum or library - anywhere to get a break from the heat. Family tempers can flare when everyone is uncomfortable, so plan ahead for places you can go.

Get up early to do necessary chores and take a siesta during the day. Slow down to keep your family and pets safe during a heat wave. Learn the symptoms of heat exhaustion and heat stroke: get help if needed as this can become a life threatening condition. Check on your elderly neighbors as well.

Tips:

Avoid going to the beach or outdoor pool during the hottest part of the day. Many cases of heat exhaustion happen at the beach due to lack of shade.
Dress your toddlers in a long tee shirt and spend time outdoors without a diapaer. to help prevent heat rash.
Keep kids safe around fans. Teach them to keep fingers away from the blades and toddlers from tipping them over.
Heat exhaustion symptoms include dizziness, nausea, fever, rapid heartbeat and headache. Dark colored urine indicates dehydration. Contact medical help immediately if you or a family member experiences these symptoms.
Use caution when exercising during a heat wave.

Mayo clinic info on heat exhaustion

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