Even though Southern California may not get the freezing, icy, snowy winters experienced in other parts of the country, there’s no denying that when summer arrives, most of us can’t wait to get outside and enjoy the warm, sunny weather.
With summer comes lots of fun — but unless we’re careful, it can also bring heat-related illnesses and sometimes, severe complications.
At Harbor Community Health Centers, our team wants everyone to enjoy the best summer has to offer without risking their health and well-being. Here, learn a few simple ways you can reduce your risk of heat-related illness this summer without cutting back on your fun.
Hydration is your first line of defense against heat-related illness. When your body loses fluids through sweat, it also loses essential electrolytes — chemicals that help regulate body temperature and muscle function. Worse, if you wait until you feel thirsty before you take a drink, your body could already be well on its way to a more serious stage of dehydration.
To avoid problems, make it a habit to carry a water bottle with you at all times, and drink from it throughout the day, especially if you’re outdoors or being physically active. Plain water is great — flavor it with fruit chunks if you don’t like the taste — but be sure to avoid caffeine and alcohol, both of which can worsen dehydration.
Success in staying cool, that is. Choosing the right clothes can make a big difference in how well your body handles extra heat. Lightweight, loose-fitting clothing allows air to circulate and helps sweat evaporate more efficiently, keeping your body cooler.
Light-colored fabrics are also a good choice since they’re effective at reflecting sunlight rather than absorbing it. Ideally, opt for breathable materials like cotton or moisture-wicking fabrics — and don’t forget a wide-brimmed hat and sunglasses, too.
The sun’s intensity and heat tend to be strongest from mid-morning to late afternoon. During these hours, your risk of overheating increases significantly, especially if you’re engaged in physical activity or sweating a lot.
If you can, try to schedule outdoor activities and errands during the early morning or evening hours. If you must be outside during peak heat, stick to the shade, drink plenty of fluids, and work in frequent breaks in cool or air-conditioned areas to give your body a chance to cool down.
In addition to taking steps to prevent heat-related problems, it’s important to recognize signs of problems if they occur. Some of the most common signs include excessive sweating, dizziness, headache, nausea, muscle cramps, and fatigue. In more advanced stages, your body may actually stop sweating, and your skin may feel hot and dry or appear red.
If you notice these symptoms, get into the shade or move into an air-conditioned space immediately, drink plenty of fluids, and rest. Ignoring early warning signs can lead to heat exhaustion or heat stroke, both of which may require emergency medical attention.
Even on a mildly warm day, the temperature inside a parked vehicle can rise to dangerous levels extremely quickly, creating a life-threatening situation for pets and kids. Leaving windows open slightly is not enough to prevent injury or death.
Never, ever leave a child or pet alone in a vehicle, and if you see a child or pet alone in a car on a warm day, seek help immediately. Especially in Southern California, where the weather stays warm and moderate, that rule should be followed year-round.
Finally, while it can be tempting to jump right into summertime activities, it’s important to give your body a chance to adjust to warmer weather. Instead of starting at peak intensity, ease into outdoor activities over a few days. This slower approach gives your body a chance to adapt while improving your personal tolerance to heat.
Summer should be a time for outdoor fun and relaxation, and with a little careful planning, you can enjoy all the season has to offer while keeping medical issues at bay.
If you have a heat-related health issue or any medical concern that needs medical attention, we’re here to help. Call 310-547-0202 to schedule an appointment with the Harbor Community Health Centers team at one of our two locations in San Pedro, California, today.
