A Heat Dome is bringing record temperatures to much of the United States this week. Several tourists have recently died due to heat in Greece while engaging in outdoor activities. In fact, over the course of three heat waves in Europe (2003, 2010 and 2022) somewhere between 55,000 and 72,000 perished as a result of excessive heat. This number is rather alarming and will continue to rise as the temperatures continues to rise as predicted by the climate models.
When preparing for an exciting trip to locations with scorching temperatures, it's essential to equip yourself with knowledge on how to stay safe and comfortable in these extreme heat conditions. As much as we crave exploration and adventure, it's equally crucial to prioritize our well-being and understand the potential dangers associated with excessive heat exposure.
Understanding the Risks
Excessive heat can pose serious health risks, including heat exhaustion and heatstroke, which can lead to severe consequences if not addressed promptly. What are the differences between the two? The symptoms for both are nearly identical, it is more a matter of how long those symptoms have persisted. Simply put, heat exhaustion precedes heat stroke. If someone is displaying these symptoms early on and if you can get them cooled down within a half hour they should be fine. If the symptoms persist beyond that length of time they may have suffered heat stroke and it should be treated as an emergency. For young children or the elderly the time between the two states can be much shorter and the onset of heat stroke can occur quicker.
Heat Exhaustion/Heat Stroke Symptoms
The symptoms may include:
tiredness or weakness
dizziness and/or a headache
feeling nauseous
excessive sweating and skin becoming pale and clammy or getting a heat rash
cramps in the arms, legs and stomach
rapid breathing or heartbeat
a fever
being very thirsty
Someone displaying any or a combination of these should be removed immediately from the source of the heat and taken somewhere cool. Extra clothing should be removed. Provide water to drink and to dab on their skin to help cool the skin. Fan the wet skin as you apply water. You can also give a drink like Gatorade that has with electrolytes. If available use cooling packs or cold cloths under the armpits and around the neck to speed up the cooling process. They should begin to recover in 20-30 minutes.
If they do not show signs of improving in this time frame, or if conditions worsen then you need to get them to medical help. Worsening conditions would be cases where the individual loses consciousness, develops or maintains a high fever, has a seizure, or they become very disorientated and displays a lack of motor skills.
Avoiding Heat Exhaustion
Ok, now you know the risks and symptoms. Here are a few tips on how to avoid becoming a statistic if you are looking to travel to a hot destination during the summer months.
Hydration is Key : Staying hydrated is crucial in hot climates. Remember to carry an adequate supply of water and drink regularly to prevent dehydration.
Drink the Right Fluids: Avoid excessive alcohol or caffeine consumption as these will work to dehydrate you rather than provide fluids.
Dress for the Heat: Opt for loose fitting, light-colored clothing that covers your skin to shield it from direct sunlight while allowing for ventilation. Make sure you choose a material that is breathable such as cotton, linen or bamboo. Some people swear by the synthetic fabric with wicking technology but I personally find them clingy and uncomfortable.
Sun Protection : Don't forget to use sunscreen with a high SPF, wear a wide-brimmed hat and sunglasses to protect yourself from harmful UV rays and potential Photokeratitis. That's just a fancy word for pain and/or damage to the eyes as a result of reflected sunlight off of surfaces such as water, sand or snow. You probably know it as snow blindness, but it can easily occur at the beach too.
Seek Shade : When outdoors, look for shade to take breaks and cool off to avoid overheating.
Schedule Activities Accordingly: Schedule outdoor activities during the cooler parts of the day, such as early morning or late afternoon, to minimize exposure to high daytime temps. Try to avoid outdoor activity between 11AM and 2PM.
Plan Outdoor Activities Wisely : Avoid strenuous activity. Look for activities that will give you access to cool areas and make sure you cool off when you begin to feel too warm (e.g. try to go for a dip in the pool or sea).
Know your Surroundings: If you do decide to venture out in the heat for a hike, make sure you know exactly where you are going and ensure others know where you are as well. Bring a physical map in case you do not have any connection for your phone. Remember those tourist deaths in Greece I mentioned? Most of these were a result of people going for hikes in extreme temperatures. Some of them were even hiking solo. You should never hike alone.
Packing for the Heat
So now that you know what to do and what to avoid, here are a few items that you are going to want to bring along on that trip.
Water Bottle
Stay hydrated on the go. Ideally use an insulated container so you can keep it nice and cold. You should be drinking around a cup (~8 oz) of water every 15 minutes when outside in heat. Don't let thirst be your indicator that you should drink water as by then your body is already becoming dehydrated. It's better to drink in 1 cup increments through the day than to drink a large amount 3 or 4 times.
Sunglasses
Get a decent pair that protects from both UVA and UVB. Consider polarized lenses if you are going to be around water as these will help reduce the effects of glare. Don't cheap out on this purchase, you get what you pay for and a cheap pair could be damaging your eyes. Just because they are dark, does not mean anything. In fact, if they are dark and yet do not protect against UV you are compounding the damage because your pupils will be dilated allowing in even more damaging radiation.
Portable Fan or Mister
To keep cool when air conditioning is unavailable. You can get the combo type that has the fan and mister built in. Or, you can also go with a neck fan that you wear to keep your hands free. In America, misters are frequently found in public areas and are quite popular. In France, mistresses are more common.
Electrolyte Drinks or Packets
Helps replenish lost minerals due to sweating. When you sweat or exercise, you lose water and electrolytes like sodium. Adding a small amount of salt or a measured electrolyte packet to your water can help replenish these electrolytes and promote better water absorption. This can help prevent dehydration and helps keep the amount of water in your body balanced.
Lightweight, Breathable Clothing
Opt for light colored fabrics to stay comfortable. Ideally look for cotton, bamboo, or linens. I'll say one thing about those loud American Hawaiian shirts; they are a very loose-fitting light-weight cotton shirt and work very well in heat. Yes, I've got a few of them! Shown here though is a T with 67.5% Viscose derived from Bamboo, 27.5% Cotton, 5% Spandex. Offers a UPF of 50. Women's shirts by the same company are here.
Wide Brimmed Hat
Keep your head cool and the sun off your face and neck. Many of these hats offer decent UV protection as well. Pick a material that breathes well to prevent heat being trapped against your scalp. If you want to reduce your exposure to sun even more, consider taking along a light umbrella or parasol.
First Aid Kit
Include essentials like bandages, antiseptic wipes, and pain relievers. Also worth adding are water purification tablets (or something like the LifeStraw) , a safety mirror, and a mylar emergency blanket. While you'd normally think of these blankets as a means to keep heat in, if you flip it so the shiny side is up facing the sun you'll get the benefit of reflecting the heat away while also acting as a visible signal from the air similar to the mirror.
Cooling Towel
Great to have on hand for a quick cool down after working out, or just if feeling overheated. Good item to bring along for any long term outdoor exposure to heat.
Conclusion
While traveling to areas with excessive heat can be an exhilarating experience, it's crucial to prioritize your health and safety above all else. By taking necessary precautions, staying informed about potential risks, and being mindful of your body's signals, you can enjoy your journey while minimizing the impact of extreme temperatures.
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