Summer Safety: Tips to Beat the Heat

Temperatures are heating up – way up. With increased temperatures comes an increased risk of heat-related illness, especially for people most at risk, including the elderly, children and those with pre-existing conditions.

Tips for staying safe during extreme heat:

• Drink water even when you don’t feel thirsty. Choose non-caffeinated and non-alcoholic beverages.

• Dress for the weather. Wear light-colored, lightweight, loose-fitting clothes and apply sunscreen when outdoors.

• Seek out air conditioning, whether it’s at home or in a public place like a library, mall or movie theater. Fans may provide comfort but won’t prevent heat-related illness in temperatures above 90°. Visit bit.ly/lanecooling to locate free cooling centers.

• Eat light, easily digestible meals and opt for foods with high water content like fruits and vegetables.

• Limit outdoor activity to cooler morning and evening hours. Slow down and rest often in a shady area so that your body has a chance to recover from the heat.

• Check on friends, family or neighbors who may be particularly vulnerable to heat-related illnesses.

Signs of heat exhaustion and heat stroke differ, and so does the treatment. Symptoms of heat exhaustion include heavy sweating, cramps, a fast or weak pulse, nausea and headache. Move to a cooler location and sip water or a sports drink; if symptoms worsen or last longer than an hour, call your health care provider.

Heat stroke is a more serious, life-threatening condition and calls for immediate medical assistance. Signs include body temperature above 103°; red, hot, dry skin with no sweat; nausea; and headache. If you think you have heat stroke, call 911 and – if possible – move into a shaded area, take off any outer clothing and use a cool cloth or ice pack on your head and neck.

Triple-digit forecasts and “heat domes” can come as a shock in a place better known for overcast days and mild temperatures. But by taking steps to stay cool and stay safe, Oregonians can – no pun intended – weather the extreme heat.