Carolyn Wilken, Ph.D., Extension Gerontologist
If a heat wave is predicted or happening follow these tips from the American Red Cross:
- Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m.
- Start drinking fluids at least 30 minutes before going out.
- Wear sunscreen SPF 15 or higher, wide-brimmed hats and light-colored, loose-fitting clothes.
- Stay indoors as much as possible. If air conditioning is not available, stay on the lowest floor, out of the sunshine. Close the curtains and blinds to shut out the heat.
- Try to go to a public building with air conditioning each day for several hours. Remember, electric fans do not cool the air, but they do help sweat evaporate, which cools your body.
- Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun's energy.
- Drink plenty of water regularly and often. Your body needs water to keep cool.
- Drink plenty of fluids even if you do not feel thirsty.
- Water is the safest liquid to drink during heat emergencies. Avoid drinks with alcohol or caffeine in them. They can make you feel good briefly, but make the heat's effects on your body worse. This is especially true about beer, which dehydrates the body.
- Eat small meals and eat more often. Avoid foods that are high in protein, which increase metabolic heat.
- Avoid using salt tablets unless directed to do so by a physician.