A dangerous heat wave is blanketing much of the central and eastern United States this week, sending temperatures into the triple digits and affecting nearly a hundred million Americans.
While many people have heard about the risk of heat stroke, experts say that extreme heat can affect almost every part of your body. Here’s what to know, and how to stay safe.
1. Watch Out for Brain Fog
Heat can slow down the brain, reducing reaction time, attention and memory, said Dr. Neha Raukar, an emergency medicine physician at the Mayo Clinic. That can mean performing worse on tests as well as having trouble concentrating and being productive at work. The heat can even make people more irritable and aggressive; researchers have observed that more road rage incidents and violent crimes occur when temperatures rise.
While the reasons are not entirely clear, experts believe that your brain might be more focused on staying cool than thinking clearly.
2. Make a Plan to Stay Cool
Beating the heat can be an all-day challenge. If you don’t have air-conditioning, it’s smart to take steps like closing the shades, immersing your feet in cold water and wrapping a damp towel with crushed ice around your neck, said Kristie Ebi, a climate epidemiologist at the University of Washington. Fans can also be helpful, but make sure you leave your windows open so that you don’t turn your house into a convection oven, she added.
If you need to go outside, consider carrying an umbrella, a water bottle with ice and a spray bottle, which you can use to spritz your skin with water.
Taking regular breaks indoors can also help prevent heat-related illnesses, so Dr. Raukar recommends finding cool-down spots nearby such as malls, museums, libraries, and coffee shops.
3. Keep Children and Seniors Safe
Older adults are especially vulnerable to extreme heat because aging and conditions like cardiovascular disease and diabetes affect people’s ability to regulate temperature.
The heat can make these conditions worse. According to studies in The Lancet Planetary Health, heat has been associated with an increased risk of cardiac arrests, heart attacks and strokes, as well as decreased kidney function.
Children are at high risk because they tend to overheat quickly and have a harder time cooling down, Dr. Ebi said.
4. Find Out if Your Medications Increase Your Risk
Millions of people take medications that make them more vulnerable to the effects of extreme heat. Drugs for common conditions — including allergies, high blood pressure, kidney disease, hypothyroidism and various mental illnesses — can impair the body’s ability to cool down.
Some medications, like diuretics and certain antidepressants, can repress your thirst and cause more frequent urination and sweating. Other drugs, like Benadryl and stimulants, can make you sweat less and cause the brain to raise body temperature.
But you shouldn’t skip doses of your prescription medication without first talking to your doctor, Dr. Raukar said. Instead, she recommends taking more precautions to stay cool .
5. Eat Your Water
Water, milk and coconut water are some the best options to stay hydrated. But your body gets about 20 percent of its water from food.
Raw fruits and vegetables, including cucumbers, lettuce, celery, tomatoes, strawberries and melons, are among the most hydrating foods. And since experts suggest avoiding your stove and oven during heat waves, making salads, cold soups and other no-cook recipes can help you eat your water.
Just make sure to avoid alcohol and limit coffee because they are both dehydrating, Dr. Raukar said.
6. Adjust Your Exercise Routine
Exercising during a heat wave can be dangerous. Humidity can make it especially hard to regulate body temperature because sweat won’t evaporate off your skin and cool you down as easily. Dry heat, meanwhile, can quickly dehydrate you, slowing down sweat production.
Experts say that you don’t need to do all your workouts indoors. But you should hydrate before you step outside; wear breathable, light-colored clothing; and find shady areas to exercise. “Listen to your body,” Dr. Raukar said, because extreme heat can cause your muscles to cramp and even break down.
Also, think about the time of day you’re working out: While the early morning can be the best time for dry heat, it can be the worst time to exercise when it’s humid.
7. Cool Down Before You Lie Down
Temperature is one of the most important factors for getting a good night’s rest, and experts recommend keeping your bedroom at 65 to 68 degrees Fahrenheit. Extreme heat can make it harder to fall asleep and even stay asleep, leaving you groggy in the morning.
While air-conditioners and fans can certainly help, you can also stay cool by taking a cold shower, spraying your sheets with cold water or putting your pillow case in the freezer before bed.
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