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May 20
2020

Beating the Arizona Heat

Posted by Scott  filed under Safety

Finally. Summer sun and summer fun are here!  As plans are made, stay-at-home restrictions adjusted, masks fitted, and events like hikes, vacations, etc. are about to kick off, it’s important to remember the risks the high temperatures bring.  Granted, when you live in Arizona, hot weather isn’t just a summer problem; it’s something you must deal with almost year-round (…but it’s a dry heat).  Therefore, it is important to take steps to keep cool, stay hydrated and to be informed about the weather (CDC, 2018).  Is seems hot weather can make just walking around a sweaty, unpleasant experience.  Here are some ideas from the CDC, WebMD, and good, old-fashioned common sense to combat the heat, even the Arizona’s hot sun:

  1. Wear the right clothes. Wearing the right clothes to stay cool is about the type of clothes as well as the amount. If you’re trying to stay cool, one layer of light weight, loose fitting materials is the best way to go. Darker colors absorb more heat and make you even hotter, so lighter colors are the way to go.
  2. Take a cool shower. Some nice cold water can be the perfect way to cool down after spending time in the sun. If cold water is too chilly for you, then warmer water can work just as well. Just try to avoid water so hot it steams up the bathroom.
  3. Your bedding matters. The right sheets can make the difference between a good night’s rest and a night of sweaty tossing and turning. Cotton and linen are the best for keeping you cool and letting air in.
  4. Ice packs. Ice packs can be used for more than treating injuries; you can use them to keep cool in the heat as well. Just be sure to wrap your ice packs in paper towels or thin blankets to protect you skin and try not to use the ice packs in one place for more than twenty minutes at a time.
  5. Air conditioning and fans. Turning the temperature down on your air conditioning is a best bet for staying cool, but if that’s not an option, fans are the next best thing. If using two or three fans won’t keep you cool, try putting a tray of ice cubes in front of one to boost the amount of cold air.
  6. Sunscreen. If you’re going out in the sun, then sunscreen is a must. You should be sure to use sunscreen on any unprotected skin (SPF 30 or higher). If you’re staying out all day, then you’ll need to reapply your sunscreen every few hours. It’s also a good idea to wear sunglasses and a wide-brimmed hat.
  7. Avoid alcohol. A cold beer may look like the perfect way to cool off, but it can make you feel even warmer than you already do. Drinking too much can make you nauseous and dizzy if you’re already hot and can cause hot flashes.
  8. Avoid caffeine. A cup of coffee in the morning can wake you up and get you moving, but it can also raise your body temperature. If you’re already hot or it’s a hot day, this can be especially uncomfortable.
  9. Consider your own bed. Sharing your bed is a great way to keep warm on cold winter nights, but in the hotter months, it can make you sweaty and keep you up at night. You might miss your sleeping partner, but you’ll be cool, you’ll sleep better, and you’ll wake up more rested and refreshed.
  10. Stay hydrated. If you want to stay cool and healthy, you need to drink plenty of water. Sweat is the body’s way of cooling down, and it needs water to function. Drink plenty of water throughout the day. If you’re going outside, bring a nice big bottle with you. If you’re exercising, you’ll need to drink even more water. Staying hydrated is the best way to beat the heat.

Some people are impacted more by the heat due to age, overweight or obesity, medications, heart disease, or other factors that limit their ability to properly cool off.  According to the CDC, those at highest risk are those over age 65, children under age 2, “and those with chronic diseases or mental illness”.  These folks should be closely monitored in high heat conditions.

An important note about physical activity in the heat:  age is not a primary factor – young and healthy participants in strenuous activities in hot weather can become victims.  Limiting activity during the hottest parts of the day, pacing the activity, wearing loose, light-colored and lightweight clothing, and increasing fluid intake (ideally starting before activity) can help mitigate the risks.  As previously mentioned, wear and reapply sunscreen if in direct sunlight.

Summer is an amazing opportunity to enjoy the outdoors and have some fun.  Taking a few steps of precaution and maintaining awareness can also make the summer a safe one.  

References:

Centers for Disease Control and Prevention (CDC). (2018). Keep Your Cool in Hot Weather!  Retrieved from: https://www.cdc.gov/features/extremeheat/index.html

WebMD. (2018). How to Cool Down When You’re Always Hot. Retrieved from: https://www.webmd.com/a-to-z-guides/ss/slideshow-cool-down-when-hot?ecd=wnl_men_050819&ctr=wnl-men-050819_nsl-LeadModule_title&mb=YxjRBigiG6Sk9%2fZMnl0nHihonS%2fH3cwy77nMYdwx4Jc%3d

 

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