Four Strategies for triumphing over the upcoming heatwave:
Adapting to Heatwaves: A Guide to Staying Healthy and Hydrated
As the mercury rises, the Pacific Northwest, known for its rain-soaked climate and frequent air conditioning absence, faces a double whammy - discomfort and potential health risks. Indeed, the 2021 heatwave resulted in 259 excess deaths, with 100 directly attributed to Washington state.
Climate change, driven by fossil fuel emissions, is contributing to the rising frequency and severity of such heatwaves. According to Dr. Stefan Wheat, an emergency medicine physician at UW Medical Center - Northwest, Phoenix may seem more heat-ready, but the Northwest faces a unique challenge. Our historically cool climate and limited heat experience have left us less prepared for extreme heat, with a growing population that outpaces the expansion of healthcare resources.
To navigate the heat, it's crucial to prioritize hydration, acclimate your body, and understand personal risk factors.
Hydration
Drinking more water than you think is essential. Remember, by the time you feel thirsty, you're already dehydrated to some extent. Dr. Marie Vrablik, an emergency medicine physician at Harborview Medical Center, advises hydrating before sun exposure or strenuous activity, not just during and after. You're hydrated when your urine appears light yellow or clear. Aiming for a cup of water every 15-20 minutes during direct sun or hot weather is recommended, but make sure you don't overload - no more than 6 cups per hour to prevent hyponatremia.
Electrolyte-rich foods, liquids, and tablets can be helpful during prolonged exercise. However, avoid energy drinks that contain caffeine, as it can increase heart rate, and limit alcohol consumption, as it can exacerbate dehydration.
Acclimation
Acclimating your body to heat requires time and patience, especially for those not accustomed to high temperatures. If possible, do high-intensity workouts in the morning or evening when temperatures are cooler to reduce sun exposure. Start slow by incorporating mild exercise, staying hydrated, and gradually increasing intensity as your body adapts.
Personal Risk
While anyone can be affected by heatwaves, certain groups face a higher risk, such as the elderly, those with chronic health conditions, and people living in hot, poorly ventilated dwellings. Pregnant individuals, people on diuretics, and those consuming large amounts of alcohol or using drugs should also be cautious. Stay informed about symptoms of heatstroke, like high body temperature, confusion, and loss of consciousness, and seek medical help if needed.
Acknowledging Heat Risks
Beyond heatstroke, heatwaves can lead to less severe but still hazardous heat illnesses, such as heat cramps and heat exhaustion, which can start with symptoms like fatigue, headache, nausea, and anxiety. Don't underestimate the impact of heat - take sensible precautions like seeking shade, scheduling outdoor activities wisely, and staying hydrated to protect yourself during heatwaves.
- To ensure mental health and overall well-being during heatwaves, it's essential to prioritize fitness-and-exercise routines, being mindful not to overexert in the heat.
- News outlets and health-and-wellness platforms often discuss the link between climate-change and the rising occurrence of severe heatwaves, highlighting the need for better environmental-science research to combat these trends.
- In the realm of nutrition, consuming electrolyte-rich foods and drinks can help maintain hydration levels during prolonged periods of exercise, as recommended in this guide to staying healthy and hydrated.
- As we navigate the challenges posed by heatwaves, taking preventive measures such as acclimating the body to heat, understanding personal risk factors, and acknowledging the hazards associated with heat illnesses are vital for staying healthy and safe.
- In the pursuit of a healthier lifestyle, remember to prioritize mental health and well-being by equipping yourself with knowledge on how to stay hydrated, acclimate to heat, and recognize personal risk factors during heatwaves.
