Hot enough for you? If you're among the many Eastern Shore residents dealing with temperatures in the 90s, it's probably way past "enough" for you. And to make it even more depressing, this summer may be — in the words of a recent internet meme — the coolest you're going to see for the rest of your life.
Yes, climate change is a reality. We should all encourage government officials, business owners, and others with an ability to take actions on a large scale to address the overall climate. But there are also steps we can take to keep ourselves more comfortable — and healthier — in our daily lives.
First, everyone should familiarize themselves with the symptoms of heat-related illness. Heat exhaustion and heat stroke are both dangerous — and the latter can cause permanent disability or even death if not treated promptly. Dizziness, thirst, heavy sweating, nausea, and weakness are all signs of heat exhaustion. Anyone with these symptoms should move to a cooler area, loosen their clothing, and sip cool water or a hydrating drink. According to the Mayo Clinic, the person should seek medical help if symptoms get worse, or if they don't improve significantly within about 30 minutes to an hour. Heart rate especially should begin to drop as soon as the person is in shade or air conditioning.
Heat exhaustion can be the first stage in developing heat stroke, which can kill or permanently damage the heart, lungs, and kidneys. Heat stroke symptoms include body temperature often over 100°F, rapid heart rate, dizziness, confusion, and loss of consciousness. If someone nearby is experiencing these symptoms, don’t wait! Call 911 immediately. Cool the person while driving to the hospital or waiting for help. A cold bath, cold towels, ice packs, cool drinks can all help. Infants and adults 65 and older are especially vulnerable to heat stroke. For more information on heat stroke, visit this Healthline page.
The best way to avoid the effects of excessive heat is to stay in a cool environment. You can dodge the worst heat of the day in an air-conditioned room in your home, a public library, a shopping mall, or some other business. Sit directly in front of an air conditioner if you can. Dress lightly and avoid unnecessary physical exertion.
If you must do physical work indoors or out, take frequent breaks and do your best to cool your body. A wet towel laid on the forehead, or wetting your shirt can help. Ice packs — the kind you put in a picnic cooler — placed under the armpits, behind the knees, or held between your thighs can help cool you down. A wet towel hung in front of a fan can help keep you cool if you have to be in a room without air conditioning.
Also, watch what you eat or drink. Heavy meals can be hard for your body to digest; you can actually generate more heat! Caffeinated drinks are dehydrating. And, according to the Washington Post, eating ice cream or other frozen treats isn't necessarily the answer; they can lower your core body temperature, causing the body to work harder to heat you back up. Staying cool is especially important for seniors and small children. And if you have pets, make sure they have sufficient water and are away from the hottest temperatures.
Eating fruits and vegetables — especially those with high water content, such as watermelon, celery, or cucumber — is a good idea. Leafy vegetables such as lettuce and spinach also have a high water content, and you can eat many of them uncooked, thus avoiding another source of heat.
If you're dehydrated or recovering from heat exhaustion or heat stroke, eat lightly. Cut back on proteins for a day or two or avoid them entirely; a day or two of vegetarianism won't hurt you.
Staying hydrated is especially important. Most adults should drink eight glasses of water a day — about a litre. But if you're active, spend time outdoors, or have a fever, vomiting, or diarrhea, you need more. Pregnant or breast-feeding women also need more liquids. You can buy hydrating drinks such as Gatorade or carry fizzy tablets with electrolytes to put in water or other beverages.
A home-made rehydration drink, based on a recipe developed by the World Health Organization for use in hot countries, is as follows:
1 liter water
2 1/2 tablespoons molasses or honey or regular sugar (no sugar substitutes)
1/4 teaspoon table salt
1/4 teaspoon potassium chloride such as NuSalt; if you don't have potassium salt, double the table salt to 1/2 teaspoon
1/4 teaspoon bicarbonate of soda
Warming the water in a microwave helps dissolve the sugar, molasses, or honey. This formula is not meant to replace water, but to supplement it and replace the minerals lost in excessive sweating.
For more information on fighting the heat, check our article from last August.
Peter Heck is a Chestertown-based writer and editor, who spent 10 years at the Kent County News and three more with the Chestertown Spy. He is the author of 10 novels and co-author of four plays, a book reviewer for Asimov’s and Kirkus Reviews, and an incorrigible guitarist.
Title image: Pond at Pickering Creek Audubon Center, Talbot Co. Photo: Jan Plotczyk