Heat can be deadly. Extreme heat is the number one weather-related killer. The World Health Organization estimates that roughly 489,000 heat-related deaths occur worldwide each year. It can also exacerbate other health conditions like heart disease, stroke, asthma, respiratory diseases, and kidney failure.
But, during extreme temperatures, anyone who spends too much time in the sun can be impacted. “Many people recognize that extreme heat can be dangerous to people's health, but they don't necessarily recognize that that includes their health,” says Gregory Wellenius, director of the Center for Climate and Health at Boston University. “Some people are at much higher risk than others, but we're all at risk of suffering symptoms and illness from extreme heat.”
How can you safely lower your body heat?
To avoid heat exhaustion, which occurs before heat stroke when your body overheats, the most important thing is to get out of the heat. “If you're in the sun, move to the shade, if you're not in an air-conditioned space, and you can, get to an air conditioned space,” says Wellenius.
You should also be cautious of using a fan—particularly if it's above 95°F. “In some cases that fan, if it's 95° or above, can actually speed up the heating of the core body temperature,” says Bossak. That’s because, above a certain temperature, the fan is just moving hot air towards you, increasing your temperature.
“Sometimes people think sports drinks might be better, but most of the time straight water is the best solution,” says Wellenius. For most people—besides athletes exercising for an hour or more per day in hot weather—water provides all the hydration needed.
What should I eat if I have heat exhaustion?
Avoid heavy, greasy food, like burgers or pizza, and instead turn to lean, cold protein, like hard boiled eggs, tuna salad, or grilled chicken.
Should I avoid pain relievers when overheated?
While cooling down, avoid taking any over-the-counter pain relievers unless cleared by a doctor—they can worsen symptoms by placing extra strain on your kidney and liver. “The key thing with heat overexposure is not to treat the symptoms, but to solve the problem,” Wellenius says.
The best way to avoid heat exhaustion—stay out of the sun in the first place. Plan your day so that you do errands or outdoor exercise during cooler parts of the day. If you work outdoors, do what you can to take frequent water and shade breaks. “People are always looking for the magic bullet. Here we actually have had one: stay cool in the first place,” says Wellenius. “What that means is going to vary for each individual.”
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