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News
Be
Alert for Heat-Related Health Concerns
Posted 24 June 2009
As if on cue, hot and muggy weather has moved in to Iowa, just as
Sunday marked the first official day of summer. The Iowa Dept. of
Public Health (IDPH) reminds Iowans to brush up on their hot weather
health skills. "It's easy to underestimate just how dangerous extreme
heat and humidity can be, especially during the first wave of the
season," said IDPH Medical Director, Dr. Patricia Quinlisk. "There are
precautions to take and signals to watch for when it comes to heat
exhaustion and heat stroke."
Take care of each other. Watch the condition of children and co-workers
or those around you. Heat-induced illness can cause a person to become
confused or even lose consciousness. Remember infants, children less
than five, and those over 65 years of age are especially at risk for
heat illness. Children may not be able to tell you that they are
getting hot or dehydrated, but may get tired or fussy, so it is
important that you get children to drink cool beverages regularly when
it is warm.
IDPH recommends the following to stay healthy during hot and humid
weather:
* Drink plenty of non-alcoholic, sugar-free fluids
like water. If possible, avoid caffeinated and carbonated beverages.
Cool beverages can help keep your body temperature normal when out in
hot weather.
o Don't wait
until you feel thirsty to drink water. If you are thirsty, you are
already low on fluids. Drink regularly and make sure your children keep
fluids up.
o When
temperatures are high, drinking two to four 8-ounce glasses of cool
fluid an hour will help keep you hydrated.
o If you drink
enough fluid that you have to urinate every couple of hours or more,
you are probably keeping up with your fluid needs.
* Salt and minerals lost through heavy sweating can
be replaced with a variety of foods and beverages:
o Re-hydration
fluids like sports beverages designed for athletes and Pedialyte for
young children.
o Salty foods
like salted crackers, or
o Fruits,
especially bananas, can help replace the potassium lost in perspiration.
* Work outdoors during the cooler times of day and
wear appropriate, loose, light-weight clothing.
* Keep up a normal diet, but avoid hot foods and
heavy meals. Eat plenty of salads and fruits. Avoid sugary foods and
drinks, as they can make you thirstier.
* If working outdoors, wear sunscreen, large brimmed
hats and stay in the shade as much as possible.
* Ventilation and air movement will help reduce
heat-related illness. Use fans and air conditioning whenever possible.
Take cool showers to help cool off.
* Pace yourself. Start slowly and pick up intensity
gradually. If exertion makes your heart pound and leaves you gasping
for breath, STOP the activity.
* Take frequent breaks, at least 5 minutes each
hour, to drink cool fluids and rest in a shady or air conditioned area.
For more information about staying healthy in the summer heat, visit here.
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