Summer Survival Guide
What you need to know when the heat is on and the sun is out.
Summer fun sometimes comes at a cost. Summer heat kills more Americans than tornadoes, lightning strikes, hurricanes and floods combined.
“Heat is by far the largest weather-related killer in the United States,” says Larry Kalkstein, PhD, senior research professor at the University of Miami, Department of Geography and Regional Studies.
How Heat Hurts
The body works hard to maintain a constant temperature so the body’s systems can function normally, says Samuel M. Keim, MD, associate professor of emergency medicine at the University of Arizona College of Medicine in Tucson. But when the weather gets hot, the body must compensate, he says. Heart rate increases, blood vessels near the skin open to get rid of the heat, and your body sweats to cool the skin.
“These compensations can be maintained only for a certain amount of time before breaking down or they themselves lead to problems, such as dehydration, kidney failure or confusion,” says Dr. Keim.
Many people with arthritis report fewer symptoms when it is hot than when it is cold. Recent research shows a strong association between high temperature and humidity and increased risk of gout attacks. In a study of 197 people with gout, researchers found that the risk of recurrent attacks almost doubled when the day’s high temperature increased from zero to 53 degrees Fahrenheit to 87 to 105 degrees Fahrenheit. Increases in humidity had similar effects.
The reason, researchers suspect, is that depletion of body fluids due to excessive perspiration lead to higher concentrations of uric acid, which precipitates gout attacks.
Who is at Risk
Although anyone can be adversely affected by the heat, the most at risk are the young and old, who have the least effective sweat mechanisms, says Kalkstein. Others at great risk include people who:
• Have heart disease. Excessive sweating causes blood volume to drop, which forces the heart to work harder.
• Take certain medications that affect either the circulation or ability to sweat, such as treatments for high blood pressure, nausea or depression.
• Are overweight. Excess fat causes the body to retain more heat.
• Live in cities. Cities get hotter than rural and suburban areas. Buildings and pavement absorb heat during the day and radiate it at night, so it never really cools off.
• Live in cool climates. Ironically, heat has its greatest effect in places where it is uncommon, because people’s bodies do not become accustomed to it, says Kalkstein.
Keep Your Cool
There are actions we should take when summer temperatures soar, says Dr. Keim, and the weather is not providing any relief via cloudy days or afternoon thunderstorms to cool temperatures.
Heat illness, in almost all cases, can be prevented by ensuring access to an air-conditioned environment.
Other things you can do to stay cool:
• Drink plenty of cool, nonalcoholic, non-caffeinated beverages. Do not wait until you are thirsty to drink.
• Avoid big meals and hot foods.
• Take cool showers or baths. Swim in an unheated pool.
• Stay indoors. If your home is not air-conditioned, use ceiling fans and window fans to circulate air. Keep a spray bottle of water close by and mist yourself frequently to take advantage of cooling evaporation.
• If you must be out, do not do anything strenuous during the hottest part of the day.
• If you regularly exercise outdoors, do so early in the morning or in the evening when the temperature drops. Reduce your exercise intensity and slowly build back up. On the hottest days, try walking in an air-conditioned mall, working out in an air-conditioned gym or switching to water exercise.
• Wear light-colored, light-weight clothing.
How much do you know about sun safety? Take our quiz.
More great advice on how to stay safe in the sun:
Learn easy ways to apply sun screen.
Read tips on how to breathe easy during smoggy days.
Read tips on buying the right sandals and sunglasses.
