This article was originally published on conversation.
As the summer begins with a heatwave, In many places, in 2024It can pose a risk to almost anyone who spends time outdoors, including runners, people who walk or bike to work, people who work outdoors, and children who play sports.
Susan YearginA heat stroke expert explains what everyone should think about before spending time outdoors in extreme heat, and how to keep yourself safe and your family and friends who are vulnerable to heat stroke.
What risks do you face if you run, walk, or work outdoors when it’s hot?
If you’re planning on running or walking or biking to work during a heatwave, the time of day matters: Early risers or those who run at night are at less risk because the sun isn’t as hot and the temperatures are cooler.
But if your usual habit is to go for a run in the morning or around lunchtime, you might want to reconsider exercising in the heat.
Almost anywhere in America, The hottest time of day is between 10am and 6pmThe body gets heat from both Air temperature and solar radiation also heat the ground.You will feel the heat coming off the asphalt and grass more strongly.
addition Humidity is added It also affects the body’s ability to dissipate heat through sweat.
Don’t forget your body Generates internal heat When you’re active, like running or mowing the lawn, your body temperature rises. If it’s warm or hot outside, that activity will generate even more heat. The more intense your running or cycling, the more heat you generate.
People who work outdoors, on farms, in construction, or walking dogs, often work long hours in the heat with little room to take breaks.
Will our bodies eventually adapt to the summer heat?
It takes Generally, it takes about two weeks for complete acclimation. During that time, your body undergoes incredible adaptations to cope with the heat.
your Sweating is improvedIt helps you dissipate heat more efficiently. Your plasma volume increases, so there’s more blood circulating around your body, so your heart doesn’t have to work as hard. Your cardiovascular system is more efficient, so you don’t heat up as much. It also helps you retain a little more salt, which helps keep you hydrated.
But that doesn’t mean you’re prepared for even higher temperatures or extreme heat. If you’re used to 80-degree weather, you might not be prepared for a 95-degree heat wave. Early season heat waves and high humidity can be a real challenge. Humans are not adapted to deal with Not yet. And A combination of heat and humidity It’s too big for anyone to stay safely for long periods of time.
Are young children and the elderly more likely to be at risk from heat?
The cardiovascular system of older adults is not as flexible and strong as it once was. Does not work efficientlyand The sweating mechanism is reduced. Then Elderly people are at higher risk for Illnesses such as heat stroke and heat exhaustion.
Their thirst-sensing mechanism also doesn’t work as well, making them more susceptible to dehydration. Some older people are less willing or able than younger people to seek out cooler places.
Children may need a few more days to get used to it than adults. Highly dependent on heat loss through the skin Red, flushed skin is more effective than sweating.
But kids are great at complaining about being too hot or not feeling well, so listen to them and help them find somewhere cool. They might not realize that they can take a break during soccer practice or that they need to come home from the beach.
What’s your top tip for beating the heat?
Choose your activity times wisely: Although people like routine, exercise, yard work, and other outdoor activities should be done early in the morning or late at night. Avoiding the hottest parts of the day is the smartest way to prevent heatstroke. If you’re outside in the sun, find a shady spot.
Get into the habit of staying hydrated: Don’t ignore thirst. It’s your body’s way of telling you something. Staying hydrated increases plasma volume, reduces the strain on your heart, and Reduces the overall risk of heat strokeYour brain and muscles are also made up of water, so when your body senses it’s dehydrated, it starts sacrificing other things, like sweating.
Listen to your bodyWhen you need to go outside for work or play, your body is sending you cues about how to handle the heat. If you feel sick, overheated, or like you can’t push yourself harder, your body is telling you to slow down, take more breaks, or get away from it.
Choose your clothes wiselyWear light-colored clothing, which absorbs less heat than dark clothing. Short-sleeved shirts and shorts also help prevent heat buildup and prevent sweat from evaporating.
Remember that helmets and sports equipment trap heatWhile construction workers often have to wear helmets, athletes don’t necessarily have to practice in shoulder pads and helmets, especially in hot environments, and there’s a push to get companies to follow suit to help workers. Health and Safety GuidelinesSuch as providing cooling stations and hydration breaks.
Sleep soundlyDaily heat exposure: Affects next day riskBeing able to sleep in an air-conditioned room Sleep WellIt may help reduce the risk of heatstroke.
Disclosure: Susan Yeargin volunteers on the Medical and Scientific Advisory Board of the Korey Stringer Institute.
