In recent months, many places across the world experienced extreme temperature leading to many health issues and in some cases death. While summers are appealing making it the perfect season to go out to beaches and hill station, temperature beyond certain point simply starts to become health issue. With each year becoming more and more hot, it seems that the best way to deal with it is to understand extreme temperature and how to deal with it to stay healthy. In this article let us understand what is “extreme heat” and 10 simple steps to beat it this summers.
What is extreme heat?
“Extreme heat” refers to temperatures that are significantly higher than the average for a particular location and time of year, often posing health risks and other hazards. The specific temperature threshold for what constitutes “extreme heat” can vary based on regional climate norms. Example a temperature of 30°C may be normal in India but it may not be the case in Europe and United Kingdom. To ensure we all speak the same terminology and understand what should be classified as extreme heat, there are general guidelines and criteria to help us out –
Heat Waves
A heat wave is typically defined as a period of unusually hot weather lasting more than two days. The specific temperature threshold for a heat wave can vary, but it generally refers to temperatures that are significantly above the average maximum temperature for that time of year in a particular location.
National Weather Service (NWS) Criteria
Excessive Heat Warning
Issued when the heat index (a measure of how hot it feels when relative humidity is factored in with the actual air temperature) is expected to reach or exceed 105°F (40.6°C) for two consecutive days.
Heat Advisory
Issued when the heat index is expected to reach 100°F (37.8°C) to 104°F (40°C) for two consecutive days.
Extreme Heat Thresholds by Region
Temperate Regions
Temperatures above 90°F (32°C) can be considered extreme in regions with moderate climates.
Hotter Climates
In regions with typically high temperatures, such as desert areas, extreme heat may be defined as temperatures exceeding 110°F (43°C) or even higher.
Urban Heat Island Effect
Urban areas can experience higher temperatures than their rural surroundings due to human activities and infrastructure. This can make heat events more extreme in cities.
While specific thresholds can vary, extreme heat generally refers to conditions that pose significant health risks, including heat exhaustion, heatstroke, and dehydration, and can impact infrastructure, agriculture, and overall quality of life.
Health Issues due to extreme temperature / heat
Extreme heat can lead to a variety of health issues, some of which can be serious or even life-threatening. Here are some common health problems caused by extreme heat:
Heat Exhaustion
Symptoms include heavy sweating, weakness, dizziness, nausea, headache, and muscle cramps. If not treated, it can lead to heatstroke.
Heatstroke
A severe condition where the body’s temperature regulation fails, causing body temperature to rise rapidly. Symptoms include confusion, rapid pulse, hot and dry skin, and loss of consciousness. Heatstroke is a medical emergency and requires immediate attention.
Dehydration
Excessive heat can lead to rapid fluid loss through sweating, causing dehydration. Symptoms include thirst, dry mouth, reduced urine output, and dizziness.
Heat Cramps
Painful muscle spasms and cramps, usually in the legs or abdomen, caused by loss of electrolytes through sweating.
Heat Rash
Skin irritation from excessive sweating, resulting in red clusters of small blisters or pimples, usually in areas where clothing causes friction.
Sunburn
Overexposure to ultraviolet (UV) rays from the sun can cause skin burns, increasing the risk of skin cancer and premature aging.
Heat Edema
Swelling of the extremities, particularly the ankles and feet, due to prolonged exposure to heat.
Heat Syncope
Fainting or dizziness caused by sudden changes in body temperature or standing for long periods in the heat.
Kidney Problems
Severe dehydration can lead to kidney damage or kidney stones due to concentrated urine.
Respiratory Issues
High temperatures can exacerbate respiratory problems, particularly in individuals with pre-existing conditions like asthma or chronic obstructive pulmonary disease (COPD).
Cardiovascular Stress
Extreme heat can put extra strain on the heart, increasing the risk of heart attacks and other cardiovascular issues, especially in older adults.
Aggravation of Chronic Conditions
Existing health conditions like diabetes, hypertension, and mental health disorders can worsen with extreme heat.
Steps to beat the heat
Stay Hydrated
Drink plenty of water throughout the day to keep your body cool and hydrated.
Wear Light Clothing
Opt for loose, light-colored, and breathable fabrics like cotton to stay cool.
Use Fans, Water Coolers and Air Conditioning
Utilize fans, air conditioning, or cooling systems to maintain a comfortable indoor temperature.
Avoid Direct Sunlight
Stay indoors during peak sun hours (10 AM to 4 PM) and seek shade when outside.
Take Cool Showers
Refresh yourself with cool showers or baths to lower your body temperature. You can make use of cooling shower gels which are quite refreshing and help you cool down quite easily.
Eat Light Meals
Consume light and refreshing meals like salads, fruits, and vegetables, and avoid heavy or hot foods. Eating too much calorie intensive food may cause uneasiness along with other health issues hence eating in moderation is recommended. It is best to drink more fluids in the form of juices, water and refreshing drinks to keep your self hydrated and full during summers.
Use Sunscreen
Apply sunscreen with high SPF to protect your skin from sunburn and UV radiation.
Stay in Cool Places
Visit air-conditioned public places like malls, libraries, or movie theaters to escape the heat.
Limit Physical Activity
Reduce strenuous activities, especially during the hottest parts of the day, to avoid overheating. Also, this may lead to dehydration hence while exercising ensure that the environment is cool and you drink plenty of water later.
Keep Blinds and Curtains Closed
Close blinds or curtains during the day to block out direct sunlight and keep your home cooler.
These steps can help you stay comfortable and safe during hot weather.
Bottom Line
While summers can be pleasant time to go out and plan vacation, a much higher temperature can not just spoil your vacation plan but can cause serious health issues. Precautions must be taken to manage your health during extreme heat. While it is recommended to go out in Sunlight, it is best not to go out during afternoon and during extreme heat. Always apply sunscreen to protect your skin from harsh UV rays and extreme temperature.
Keep yourself covered and wear lose full sleeve shirts while going out to avoid unnecessary tanning and skin burn. It is best to keep yourself indoor, hydrated in a cooler place especially during afternoon until the temperature is quite right to go out. Use fans, water coolers and/or AC to avoid heat strokes and other health issues. Plan to take lighter meals to keep yourself healthy and limit physical activities to avoid overheating.
By following above simple steps you can easily beat extreme heat this summer and enjoy the season.
