10 Critical Heat Stroke Do’s and Don’ts

10 Critical Heat Stroke Do’s and Don’ts

With temperatures and tempers soaring for many parts of the country, COVID restrictions lifting, and pent up desires to be free and easy it’s never been more important to guard against this life threatening condition. .Heatstroke is no joke…so here’s the real deal on how to prevent a health disaster and the fix.

1) DON’T: Go outside
DO If temperatures are 91 degrees or greater, avoid going outside for longer than necessary. Your body is trying to cool down in the heat so your skin temperature can rise to 105 degrees. Seek areas that are either air-conditioned or are in dense shade preferably with a breeze.

2) DON’T: Stay in the sun
DO: Umbrellas and shelters can help as does a cloudy day, however this is not a license to tackle the heat and stay outdoors. limit outdoors to 1 hour or less.

3) DON’T: Exercise outdoors
DO: Physical activity increases heart rate, sweating and fluid loss plus raises body temperature. Combat this high risk category for heatstroke and exhaustion either by exercising indoors, targeting outside activity to either early AM , later PM or when temperatures drop below 91 degrees.

4) DON’T: Get drunk
DO: Alcohol is likely the single worst beverage to take in the heat, yet very common in the summer season. Not only does it lead to more urination and dehydration but it lowers alertness and contributes to mental confusion – a life threatening symptom of heatstroke. Never was it more mandatory to alternate alcohol with H2O and limit cocktails, straight shots, beer and wine to health guidelines.

5) DON’T: Drink sugary beverages
DO: Super sweet sugary drinks contribute to dehydration by displacing water in body tissues in an attempt to dilute blood sugar concentration.. This in turn leads to bloating and water loss. Especially serious for people with diabetes, cardiovascular and kidney concerns; so drink cool water to feel better fast.

6) DON’T eat salty snacks or processed food
DO: Like sugar, too much salt contributes to bloating and ultimately dehydration. Causing more thirst and urination, disrupting kidney hormones and the body’s delicate electrolyte balance it is wise to avoid excessive sodium. Portion out high sodium foods like ketchup, salsa, dips, crunchy snacks, cured meats, and ready prepped foods. Read the label dl in s

7) DON’T take excessive caffeine
DO: A long known controversial contributor to fluid loss, caffeinated beverages can do more harm than good. Limit them to 300mg a day, especially if you’re in the sun or heat, exercising have the above health conditions as well as pelvic inflammatory disease (PID).

8) DON’T use sugar substitutes to hydrate.
DO: While the “guilt free” panacea is embraced and preferred by many for taste sensations, know that small amounts of sugar (glucose) actually help hydration. Think hydration balanced sports drinks that have some sugar to aid in hydration. Better yet make your own!

9) DON’T use sunscreen
DO: Many people may not realize that sunscreen is not a heatstroke preventer. While sunscreen is very, very necessary for UV ray protection, a) it doesn’t protect you from heat stroke and, b) may in fact limit sunscreen in not sbody heat problem. can limit sweat evaporation on the skin and/or the amount of sweat production. Best bet, stay inside.

10) DON’T: Wear skimpy tight clothes.
DO: Fewer clothes help people lose more heat! Sweating is very important to cool down skin temperature so tight, synthetic fiber, polyester- type fabrics lock in heat and raise body temperature. Wear light colors and loose fitting natural cloth clothes. Or, take a lesson from desert dwellers and know that heavy thick black clothing will absorb heat and divert it from the skin. Better yet, Go naked at night!

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