Excessive heat can be dangerous: How to stay safe

A man fishes off a jetty in Alameda, Calif., as the sun sets over the San Francisco Bay on Monday, July 1, 2024. Excessive heat predicted to blanket Northern California has resulted in red flag fire warnings and the possibility of power shutoffs beginning Tuesday. (AP Photo/Noah Berger)

The beginning of the month will be scorching hot in many parts of California as a heat dome brings triple-digit temperatures across the state.

Excessive heat warnings and watches are in effect for much of the state starting Tuesday through the end of the week and weekend, with the National Weather Service (NWS) forecasting “extreme heat risk,” with hot conditions between 105 and 115 degrees for multiple days and little overnight relief.

These temperatures are dangerous for a large segment of the population. Excessive heat significantly increases the potential for heat related illnesses, particularly for older adults, children under four, people with existing medical conditions and those without access to air conditioning.

It’s important to protect yourself and others when it’s hot outside by staying cool, staying hydrated, and staying informed.

The Centers for Disease Control and Prevention (CDC) provides some tips for staying safe during a heat wave.

Wear appropriate clothing.

Choose lightweight, loose-fitting clothing.

Stay cool indoors.

• Stay in an air-conditioned place as much as possible.
• If your home does not have air conditioning, go to the shopping mall or public library – even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat.
• Call your local health department to see if there are any heat-relief shelters in your area.
• Use your stove and oven less to maintain a cooler temperature in your home.
• Take a cool shower or bath to cool off.

Do not leave kids or anyone else in cars.

Cars can quickly heat up to dangerous temperatures, even with a window cracked open. While anyone left in a parked car is at risk, children are especially at risk of getting a heat stroke or dying.

When traveling with children, remember to do the following:

• Never leave infants, children or pets in a parked car, even if the windows are cracked open.
• To remind yourself that a child is in the car, keep a stuffed animal in the car seat. When the child is buckled in, place the stuffed animal in the front with the driver.
• When leaving your car, check to be sure everyone is out of the car. Do not overlook any children who have fallen asleep in the car.

Schedule outdoor activities carefully.

• Try to limit your outdoor activity to when it’s coolest, like morning and evening hours.
• Rest often in shady areas so that your body has a chance to recover.

Pace yourself.

• Cut down on exercise during the heat.
• If you’re not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually.

Wear sunscreen.

Sunburn affects your body’s ability to cool down and can make you dehydrated.

• If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and by putting on sunscreen of SPF 15 or higher 30 minutes prior to going out.
• Continue to reapply it according to the package directions.

READ: 10 best natural sunscreens to protect your skin this summer

Avoid hot and heavy meals.

These types of meals add heat to your body.

Stay hydrated.

Drink plenty of fluids to stay hydrated.

Drink plenty of fluids.

• Drink more fluids, regardless of how active you are.
• Don’t wait until you’re thirsty to drink.
• Stay away from very sugary or alcoholic drinks—these actually cause you to lose more body fluid.
• Avoid very cold drinks, because they can cause stomach cramps.

Replace salts and minerals.

• Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat.
• If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.

Keep your pets hydrated.

Provide plenty of fresh water for your pets, and leave the water in a shady area.

Stay Informed.

Check your local news for extreme heat alerts and safety tips and to learn about any cooling shelters in your area.

Know the signs.

Learn the signs and symptoms of heat-related illnesses and how to treat them.

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