How To Protect Yourself Outdoors During A Heatwave

We are about to head into one of the hottest weeks on record. I’m so excited — NOT! Knock on wood that my air doesn’t go out.

But, while I’m sitting nice and comfortable in my house, working away, there are some people who have to work out in this weather.

I can’t even imagine. I’m just going to go ahead and apologize to you NOW. Thank you for what you do, because it’s about to SUCK this next week.

There are a few things you should do to make sure that you are staying as cool and healthy as possible outside during a heatwave.

Drink Fluids Often

I’d say start with water. Stay hydrated. But, the nurse in me is screaming BE CAREFUL.

Your body needs sodium in order to function properly. It makes your heart work correctly, your brain work correctly, and basically, helps keep you alive.

Too much water can dilute this sodium in your system. Couple that with the sodium you are losing through sweat, and you are in danger of going into a type of shock.

My training tells me that you should drink Gatorade, Powerade, or some other drink that replenishes your electrolytes.

Water is good, sports drinks are better to keep you hydrated on those blistering hot days.

Stay In The Shade During Breaks

I know it might not be possible to stay in the shade while you are working outdoors, but take frequent breaks, where you take advantage of any little bit of shade you can find.

If you have to, have a designated area where there is some shade. An umbrella set up that you can take a break under works better than standing out in the direct heat.

Know Your Limits — Take It Gradual

If you are not used to being out in the heat, you will need more frequent breaks. You can get heat exhaustion very easily, and that threat goes up if your body is not acclimated to being out in the elements.

If you are brand-spanking-new to being out in the sun, make sure your work manager is aware of this. Let them know IMMEDIATELY if you start to feel “off” in any way. You can go from being okay to REALLY being in trouble in a matter of minutes.

Know The Symptoms Of Heat Exhaustion And Be Proactive In Telling Someone You Are In Trouble

I’ve had heat exhaustion before, and it isn’t good. You start getting confused, and you just feel really “off.” This is by no means a complete list, but be on the lookout for, and recognize these symptoms as a warning sign to stop what you are doing and cool down.

• Heavy Sweating
• Muscle Cramps
• Muscle Spasms
• Cold Pale and Clammy Skin
• Racing Pulse That Feels Weak And “Thready”
• Nausea and Vomiting
• Tired, Weak, or Dizzy
• Headache
• Feeling Like You Are Going To Pass Out

The following are signs of a HEAT STROKE — which is a medical emergency, and 9-1-1 should be immediately called.

• An Oral Temperature Over 103 Degrees Fahrenheit
• Hot, Red, DRY Skin
• Lack of Sweat is a HUGE Red Flag
• Fast, Pounding Pulse
• Confusion
• Dizziness
• Nausea
• Passing Out

Know The Weather Report For The Day, And Be Prepared

• Have your ice water and/or cold sports drink ready
• Know where you’re shade is, and utilize it as much as possible
• Be aware of the warning signs of heat exhaustion for yourself and those around you.
• If in doubt, call 9-1-1. Better safe than sorry!

Please stay safe out there.

* This was by NO MEANS medical advice. If you have questions or concerns, please seek medical advice from a doctor.