Claire McEvoy is a writer for PJ Brown, a Plant Hire & Grab Hire Company based in West Sussex.
Tag Archives: hydration
TIPS TO PROTECT EMPLOYEES FROM HEAT ILLNESSES
We survived July, and are beginning the hottest part of the summer for many locales. It seems this summer has been especially brutal on those in the northern United States, who are not as accustomed to extreme heat as those in the southwestern states. There are several types of heat related illnesses, such as
-
Heat Stress
-
Heat Exhaustion
-
Heat Syncope
-
Heat Cramps
-
Heat Rash
-
Heat Stroke
According to the CDC, workers who are more likely to be exposed to extreme heat are: outdoor workers and workers in hot environments such as firefighters, bakery and restaurant cooks, landscapers, yard workers, farmers, construction workers, miners, boiler room workers, factory workers, welders, oil field workers, and many others. Workers at greater risk of heat stress include those who are 65 years of age or older, are overweight, have heart disease or high blood pressure, or take medications that may be affected by extreme heat.
Many reports of heat-related deaths of workers have been based on the fact that employers may not have been aware of certain medications that their employees are taking. Others had simply not taken enough breaks while working in extreme heat, and many had not had enough fluids during the day, especially water, and certain sports drinks that help the body restore lost fluids through sweating.
Recommendations for Employers
Employers should take these very important steps to protect workers from heat stress:
- Schedule maintenance and repair jobs in hot areas for cooler months.
- Schedule hot jobs for the cooler part of the day.
- Monitor workers who are at risk of heat stress.
- Acclimatize workers by exposing them for progressively longer periods to hot work environments.
- Reduce the physical demands of workers.
- Use relief workers or assign extra workers for physically demanding jobs.
- Provide cool water or liquids to workers.
- Avoid alcohol, and drinks with large amounts of caffeine or sugar.
- Provide rest periods with water breaks.
- Provide cool, shaded areas for use during break periods.
- Provide heat stress training that includes information about:
- Worker risk
- Prevention
- Symptoms
- Treatment
- Personal protective equipment
- The importance of monitoring yourself and coworkers for symptoms
Recommendations for Workers
Workers should avoid exposure to extreme heat, sun exposure, and high humidity when possible. When these exposures cannot be avoided, workers should take the following steps to prevent heat stress:
- Wear light-colored, loose-fitting, breathable clothing such as cotton.
- Avoid non-breathing synthetic clothing.
- Gradually build up to heavy work.
- Schedule heavy work during the coolest parts of day, (early).
- Take more breaks in extreme heat and humidity.
- Take breaks in the shade or a cool area when possible.
- Drink water frequently. Drink enough water that you never become thirsty.
- (If you wait until you become thirsty, you are probably already beginning to dehydrate.)
- Approximately 1 cup every 15-20 minutes.
- Avoid alcohol, and drinks with large amounts of caffeine or sugar.
- Be aware that protective clothing or personal protective equipment may increase the risk of heat stress.
- Monitor your physical condition and that of your coworkers.
As employers search for ways to help their employees stay cool, they might want to consider cooling vests. Once activated, they keep the body cooler for hours. Ranging in a variety of colors, styles, and prices, these can be a valuable tool to maintain cooler body temperatures.
ANNUAL TIPS ON PROTECTING WORKERS FROM HEAT-RELATED ILLNESSES
Today, Friday, June 21, is the official first day of summer! Those of us who live in southern parts of the United States are already aware of the fact. This spring season has been an unusual one, with parts of the Northeastern U.S. experiencing late snows and flooding. Tornado Alley has expanded from parts of Texas and Oklahoma, throughout the central states. And to add more misery: it’s now hurricane season!
OSHA is partnering with the National Oceanic and Atmospheric Administration (NOAA) on weather service alerts to incorporate worker safety precautions when heat alerts are issued across the United States. NOAA is including pertinent worker safety information on its Heat Watch Web page. Because conditions are extremely hot with high humidity this season, companies would be wise to follow all advisories to keep their employees as safe as possible during this trying time. WATER – REST – SHADE: The work can’t get done without them. For workers that aren’t used to working outdoors, time should be given to gradually acclimate them to heat exposure.
How much water should we drink? Water is the body’s principle chemical component and makes up about 60 per cent of your body weight. Your entire body’s system depends on water. Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. You can become tired and suffer energy loss with even mild dehydration.
The Mayo Clinic staff suggests that your water needs depend on many factors, such as your health, how active you are, and where you live. Because water is essential to good health, needs vary by individual. If you use thirst as a guide for when to drink, by the time you are thirsty, you may already be slightly dehydrated. As you get older, your body is less able to sense dehydration and send your brain signals of thirst. Here are some tips to ward off dehydration, and make sure your body has the fluids it needs:
- Drink a glass of water with each meal and between each meal;
- Hydrate before, during and after exercise;
- Substitute sparkling water for alcoholic drinks at social events.
We’ve all heard to consume six to eight glasses of water per day; however, this eight-glass formula doesn’t fit everyone. The more active a person, the more they will need to replace fluids. Larger people, pregnant and nursing women, and those who take dehydrating medications also will likely need to add more water to their diet. For those who are not as active, drinking six to eight glasses daily could lead to over-hydration.
Many outside workers are exposed to temperatures that are very hot, which causes them to sweat more. These folks will need to increase their water intake. Oral hydration solutions, such as Gatorade, Powerade or CeraLyte may help those who are in situations that cause them to sweat heavily. Some experts recommend that bodies only need a minimal amount to keep the body in balance and give that energy kick. Sometimes simply taking sips or swishing a sports drink will do the trick.
At home, select foods that keep you hydrated and healthy. Strawberries, cantaloupes, watermelon, and peaches are packed full of water and potassium, which is the electrolyte shed when your body sweats. This is a great way to balance fluids that your body needs, and regulate your heartbeat and circulation. Plus – they are delicious!
In addition to allowing for rest and shade for workers, consider the water factor as very important. Individuals know what their body needs, and they must be diligent about taking the time to stop for a drink of water throughout the day. You can find more information on the OSHA website, as well as NOAA website. Try to stay cool, take breaks during the day, and stay hydrated! Stay cool, and stay covered: wear a hat, sunglasses, sunscreen, and long sleeves.
Source: OSHA/NOAA
THINGS ARE HEATING UP, AND IT’S ONLY MAY!
During the summer months, workers who are exposed to extreme heat should recognize symptoms of heat stress, and how it can be prevented. The month of May is more than half-gone, and things are heating up already. May is Melanoma/Skin Cancer Detection Month, and May 25th is Heat Safety Awareness Day. So we hope you will take heed:
Things that can lead to heat stress are: inadequate water intake, physical exertion, direct sun, high temperature or humidity, and some medicines. Workers should stay hydrated and maintain a safe core body temperature, which should never exceed 100°F. Ingesting fluids on a regular basis also puts less strain on the cardiovascular system.
Signs of heat disorders are:
- Heat Exhaustion – This is the result of a combination of dehydration and excessive heat. Headache, nausea, dizziness, weakness, giddiness, and thirst are symptoms. Workers with heat exhaustion should be given fluids, and encouraged to rest. Workers can stay hydrated by keeping containers of fluids handy at all times.
- Heat Cramps – Caused by an electrolyte imbalance caused by sweating and lack of water replenishment. Workers in hot environments should drink water every 15 to 20 minutes and drink carbohydrate-electrolyte replacement liquids (e.g., sports drinks).
- Heat Stroke – This is the most serious heat related disorder. Confusion, irrational behavior, loss of consciousness, lack of sweating (usually), an abnormally high temperature are primary signs of heat stroke, resulting in a medical emergency. The worker should be doused with cool water and given fluids. Drinks that contain alcohol, caffeine or large amounts of sugar can cause workers to lose body fluid, and very cold drinks can cause stomach cramps. Cool fluids are easier to drink and more easily absorbed into the body.
- Heat Rashes – Most common problem where skin is persistently wetted by sweat. Creams or ointments should not be used as they keep the skin warm and moist, and may worsen the condition. Powders may be applied.
A reminder to workers: be sure to drink fluids before becoming thirsty; if you wait, your body is already dehydrated. Wear a wide brimmed hat if your work doesn’t require a hardhat, use sunscreen, and wear polarized safety eyewearthat have the proper UV protection. Be sure to protect your body with a sunscreen with a high SPF (Sun Protection Factor) rate. Protect your children from sunburn, because many times skin cancer shows up at a later age, waiting all that time from childhood to adulthood to become a serious problem. Children’s eyes should also be protected from the UV rays of the sun; it is important that they wear sunglasses , just as their parents do.
Source: OSHA, CDC
HOW TO AVOID SICKNESS (GUEST POST)
Illness is an inescapable part of life. Fortunately, there are a number of ways for people to bolster themselves against many of the harmful organisms and physical developments that negatively affect their health. Following are several tips that will show you how to avoid sickness, even when everyone else around you is feeling feverish and dizzy.
Sufficient Sleep
Depriving your body of sufficient sleep is one of the quickest ways to decrease your immune system’s abilities. While you may not be able to get a full 8 hours of rest every night, you should try to do so as often as you can. It’s important to remember that sleep balances your moods, keeps you focused and will help you to be more productive in both physical and cognitive tasks. Staying up late might seem like the best way to get more done, but it will actually have a detrimental impact on your efficiency and your overall health.
Dietary
Eating too many refined sugars and empty calories will negatively impact your general health and immune system. A diet that is rich in fresh vegetables and fruits will contain a vast array of vitamins that your body needs for optimal performance. In fact, the more colorful your produce selection, the better protected you will be against common forms of illness. This is especially important during the flu and cold season. You should also know that fresh onions and garlic have many anti-fungal and antiseptic properties. If you feel an illness coming on, indulging in homemade soup or a fresh salad that contain lots of onions and garlic may just help to stave this sickness off.
Drinking Water
Staying hydrated is another vital measure for avoiding illness. If your body doesn’t have sufficient fluids, many systems will begin to shut down. You should be drinking at least five, eight ounce glasses of water each day. If you exercise regularly, use tobacco products or consume a number of caffeinated beverages each day, you should be drinking more water to compensate for the effects of these activities.
Detoxification
Ridding yourself of internal toxins on a routine basis is a great way to ensure that your body is in optimal condition for protecting itself. Healthy people are much less likely to get sick after having come in contact with illness than those who live unhealthy lifestyles. Unless you follow a strict natural and/or organic diet, you are (through no fault of your own) constantly introducing toxins into your body. These come from the foods you consume, the beauty and self-care products you are using and even your external environment. When too many of these build-up in your system, your immune system can become overwhelmed. Detoxification can be as simple as taking a break from junk foods, fast foods and even meat. You can go on an all-vegetable diet for several days or a juice fast. You can even purchase detoxification products from a local health store. These efforts work best at preventing illness if they are performed at least once every six months.
Regular Exercise
Any physician will tell you that staying active is a vital part of good health. When you engage in activities that increase your circulation, your body filters out toxins more effectively. You don’t have to become a marathon runner. Simply taking a walk for thirty minutes is enough to bolster your immune system. Studies have also shown that exercise can help your body prevent cancer.
Supplements
You can also stave off illness by giving your body more of what it needs in the form of herbal supplements. Products like black walnut hulls help to cleanse the intestines of parasitic organisms and they also restore internal pH balance. Colloidal silver, echinacea, garlic and other supplements will aid your fight against illness too, and one of the most effective supplement is fish oil. Most people could do with a daily dose of fish oil in addition to a multivitamin.
Ultimately, the key to avoiding illness lies in promoting optimal health. You are exposed to viruses, bacteria and germs all day, everyday, but if you’re well rested, properly hydrated and nourished with a proper diet, you will be far less susceptible to sickness when it passes your way. Exercising and ridding your body of toxins are additional measures that you can take to ensure a robust immune system.
Vincent Marguiles writes about health and nutrition. His recent work is on the Top 10 Most Affordable Online RN to BSN Programs.
Thank you, Vincent Marguiles, for this advice on how to keep well. Keep hand sanitizer at work, and in your car, in order to cut down on the germs on doors, money, or any surfaces you touch. Clean hands help avoid illness.
Dealing with Post-Exercise Pain (GUEST POST)
I’m sure you’ve heard of the saying “no pain, no gain.” Well, one way or the other, you will always experience pain however, it doesn’t mean that you have to endure a great deal of it in order to progress much faster towards your goal. If you don’t know why you feel this pain within 24 hours of exercising, it’s due to a sensation called Delayed Onset Muscle Soreness (DOMS). Your muscle fibers get injured as a result of excessive exercising.
“Good pain” is still pain and can interfere with our everyday activities. Often times, we forget the simplest of methods in alleviating body pain before, during, and after our workout. I am no exception to this as well. Let’s remind ourselves of some of these methods shall we?
Proper Hydration
Drinking water should come naturally for us. What most people don’t realize, however, is that you need to drink more than the usual daily recommended amount. Dehydration is a definite no-no. Personally, I drink around 500-700ml. of water for every hour of exercise / workout that I do daily. A simple indication that you are well-hydrated after you exercise is if your urine, within a few hours after your workout, is light yellow or clear. What about drinking sports drinks you ask? Well, at times, I drink both actually but if you ask me which is better, that’s another topic for another time.
“Refuel” with Nutrients
Yet another commonly ignored method in reducing muscle pain and soreness. After your workout, it is important to replenish your energy with enough carbohydrate energy in preparation for your next workout. You need to ingest enough protein in order to repair your muscles. Try a protein shake or smoothie and/or chicken with brown rice then top it off with a piece of fruit.
“Cool Down” after your workout
Just as it is important to warm-up your body before subjecting it to an extreme workout, it is equally important to cool it down. You’ll want to remove inflammatory fluids in your muscles as well as sore or tight spots from the muscles you worked out. Just do some light exercises before wrapping up and then get a massage every now and then. Who doesn’t want to have a massage, right?
Apply Topical Ointments
These are just what the doctor ordered. These ointments are developed to create a cooling, pain-relieving sensation and also increase blood flow. Tiger balm and Ben-Gay are a couple of the ointments that I’ve used and would recommend.
As mentioned earlier, if you feel pain after your workout, that’s normal. It’s the excessive pain which is troublesome. This can happen if you increased the intensity of your exercise too quickly or if your body didn’t recover properly. Just recall these simple methods that I mentioned (feel free to follow whatever else you’ve found out to be effective) and I’m sure your body will adjust to the pain in due time.
Author Bio:
Dr. Todd Luther works at Align Integrative Health in Washington. He comes from a family of health care practitioners including a medical doctor, OB Nurse and Nurse Midwife. Practicing since 2005, Dr. Luther is confident in providing the correct diagnosis, treating your problem or referring to the correct specialist.
HOLIDAY SHOPPING TIPS (GUEST POST)
By Jakob Barry
It’s the holiday shopping season which means just about everyone will be heading to a mall at some point over the coming weeks. Even if you never go to one the entire year chances are you’ll be entering a store somewhere with the intention of purchasing a gift for a loved one or friend.
At the same time it’s important to keep in mind holiday shopping can be stressful, especially when you can’t find what you’re looking for and are running out of time. Even if you aren’t the one feeling the pressure others around you are which makes the perfect ingredients for unfortunate accidents and misunderstandings.
For a safer journey this shopping season keep the following tips in mind.
1. Make a list
It’s a safe bet making a list can prevent unnecessary rushing around and the potential for accidents. Why? One of the most frustrating things is when there’s a lot to do, a number of errands to run, things to pick up and just when we think it’s all under control we realize we forgot to get something at a previous location.
Then, with so much going on in our lives and all kinds of timetables and schedules to keep staying focused is a challenge and frustration sets in. With millions of other shoppers out doing the same thing a list can come in handy and keep us safer than we realize.
2. Drive safely
Even if a list was made be reasonable with your time and don’t rush, especially with driving. Plan shopping with enough time to compensate for long lines and lots of traffic, as there are a lot of other people on the road who also have goals they are trying to meet and may get an itch to speed.
Keep an eye on the road and on everyone around you as driving this time of year may just be a real obstacle course.
3. Watch the weather
Driving carefully is one thing but when the weather gets bad extra precautions are needed. Check the forecast before going out and if things get messy make sure to keep distance between other vehicles. Also, dress accordingly. This means if bitter cold air moves in don’t rely on heat from your car or inside the mall. Bring what’s necessary to be self sufficient so you stay healthy throughout the holiday season.
4. Stay hydrated:
Believe it or not, shopping can take a lot out of a person and dehydration, even in the winter can occur. This is particularly true when being exposed to a lot of dry heat like in department stores. For this reason make sure to drink enough water and stay away from sodas and sugar drinks. Not only are they less healthy but will dry you out faster.
5. Hygiene:
When it comes to safety and shopping we often forget many items we touch were already touched by countless other people. Hangers, changing rooms, bathrooms, railways, door handles, checkout counters, and more. What they all have in common is the likelihood of having been in contact with germs that can be picked up easily when we aren’t careful.
Always remember to wash hands before eating or putting them anywhere near the mouth. This will also prevent the transfer of germs to others we may be traveling with such as children or friends.
Jakob writes for Winston Salem, N.C. flooring contractors
Thanks, Jakob, for these great tips for successful and healthy shopping for the holidays. It would be wise to carry some hand sanitizer along, for those times when a rest room is not close by.
Also, to our readers, Texas America Safety Company, tasco-safety.com, is still offering free shipping on gift orders placed before Christmas. Check out some of our great products that would make someone very happy. Pat
AVOIDING INJURIES DURING THE MOVE (GUEST POST)
Tips to Stay Safe When You Are Moving
How to Stay Safe and Fit As you Move?
Moving to another location can get exciting when you think about meeting new people and settling down in a totally different place. However, the stress involved in planning the move, packing and unpacking can take a toll on your health. Apart from the stress involved in moving, there is every possibility of suffering from minor and severe injuries.
Injuries are common due to lifting, loading and unloading items during the moving process. It is therefore important to consider certain safety tips prior to the big move in order to avoid injuries and have a smooth move. Keeping yourself safe during the move requires great attention. Here are a few safety tips to help you take care of yourself during the moving process.
Avoid Back Injury
Most of the injuries occur when you lift heavy items. You can hurt your back when lifting heavy items. In order to avoid back injury, you need to make use of legs for lifting items instead of your back. The best way to lift heavy items is by squatting down, grasping the item and lifting it with your legs, exerting pressure on leg muscles.
Distribute weight of boxes equally by packing items in various boxes, instead of dumping all items in one single box. This will make lifting boxes much easier.
Carry Filtered Water Bottles
A strenuous exercise like moving that involves lifting, packing and unloading heavy items dehydrates the body. In order to keep the body hydrated, it is vital to drink plenty of water during the moving process. Carry filtered water in a bottle in case the new place does not have water turned on.
Check Out for Risky Walkway Areas
Check out the areas around your home, particularly for bumpy sidewalks and dangerous walkway areas. There is every possibility of getting injured when loading items due to the risky walkway areas in your home. Ensure that the steps leading to your home are clearly seen and it is not slippery. The best way to avoid slippery areas is by placing mats on them, so that you don’t walk on such areas.
Besides, this there are other things you must duly consider for a safe move. These include poles, tree branches and pillars that can be a major obstruction during the moving process. It is imperative to get rid of these obstacles completely by removing them or marking the area with bright colored tiles.
In order to move special items, you must hire professional movers. Moving items like refrigerator, TV set, furniture and other large appliances require the help of professional movers.
Don’t forget to keep a safety aid kit with you when moving. This will help you treat minor injuries during the move. Ensure that your cell phone is fully charged and it has all numbers of people to be contacted during emergency in case you are seriously injured. I hope these safety tips will help you avoid injuries and allow you to have an enjoyable moving experience.
Author Bio:
Rony Mikal is a blogger and freelance writer. He writes extensively on topics related to environmental issues, business, moving, household removals and storage and removal services London. Apart from writing, Rony takes keen interest in traveling and photography. He is an avid traveler and spends quality time with family and friends.
PREVENTING SUMMER INJURIES (Guest Post)
Summer is the time of increased activity and all-day outdoor fun, but it can also be the season of injury and mishap when excited kids become reckless in their enthusiasm. Parents and childcare providers can spend the dog days patching up contusions and rushing to the emergency room, or they can take a few simple steps to help prevent the most common summer injuries.
- Ban Trampolines – Few backyard toys scream “summertime” quite like a big, bouncy trampoline. Unfortunately, kids run a significant risk of getting hurt every time they catch some air; The American Academy of Pediatrics even goes so far as to say that “parents should never purchase a home trampoline or allow children to use home trampolines.” Falls from the surface of a trampoline can cause impact injuries, springs can pinch, tear and cut delicate flesh, not to mention the inherent risk of injury due to collision when kids share a trampoline. Supervision only allows parents or caregivers to be present immediately following an injury; the nature of trampoline play makes it almost impossible to ward off an impending accident before it occurs. Installing a net and instituting a “one at a time” rule might prevent some injuries, but are by no means foolproof.
- Use Sunscreen Religiously – Sunburns may seem like par for the kiddie summertime course, but parents should understand that they are, in fact, injuries. The Skin Cancer Foundation asserts that a single severe sunburn during childhood could double the risk of a skin cancer diagnosis in adulthood, not to mention the ease with which a “minor” sunburn can become one that blisters and causes serious discomfort. Sunburns that present with blisters are actually second-degree burns, and are absolutely preventable injuries. Apply sunscreen before kids go outside, and reapply frequently. Swimming and sweating heavily can wash away even “waterproof” formulas over time, so be sure to keep slathering it on kids that are particularly active or playing in water.
- Be Vigilant About Pool Safety – The Consumer Product Safety Commission states that almost 75% of child drowning deaths occur in youngsters under the age of five, and that an annual average of 390 pool or spa-related drownings of children under the age of 15 drowned between 2007 and 2009. Kiddie pools are no exception. During summer months, 1 child dies every 5 days in a kiddie pool. Parents and childcare providers are urged to practice “touch supervision,” meaning that they are never out of reach of a child in water. Outlaw running in pool areas, horseplay and risky activities to prevent injury, and become certified in CPR to prevent tragedy when accidents aren’t avoided.
- Keep Kids Cool and Hydrated – Sunshine and summer heat are part of what makes the outdoors appealing; free from restrictive layers of warm clothing that are de rigueur in winter, kids can climb, run and play to their hearts’ content. Unfortunately, the heat and increased activity also puts kids at risk for heat exhaustion and heat stroke, which they’re already more susceptible to than their adult counterparts. Little bodies generate more heat and sweat less, so parents and caregivers are urged to dress kids in light clothes, make sure that they stay hydrated and avoid prolonged and intense activity in the summer heat. Encourage kids to take breaks, provide plenty of fluids, such as water and Gatorade and keep your eyes peeled for signs of heat exhaustion, which include cramps, nausea, dizziness, vomiting and fainting. Kids suffering from heat exhaustion may also deny that they feel hot, so it’s imperative to watch for other symptoms.
- Enforce Strict Helmet Rules – Older kids may like to shuck their bicycle helmets the moment they’re out of your sight, but it’s still important that parents and caregivers do their best to enforce those rules without exception. Head and brain injuries are common causes of hospital visits for children, often due to bicycle accidents in which the head is not protected by a helmet. Make it a policy never to let your child ride without a helmet.
- Get a Mouth Guard For Summer Sports – Community sports leagues and teams are often formed during the summer months, allowing kids to play without worries about the demands of schoolwork and keeping them active during what could easily become a very sedentary, unhealthy time. Enrolling kids in these programs is a wise idea, but parents should always invest in a quality mouth guard to protect kids’ mouths. Not only does this help to prevent tooth loss; mouth guards also provide protection for the tongue, jaw and lips.
Some scrapes, cuts and bruises are simply inevitable; children at play have a tendency to trip, fall and run into things. However, the most common, serious injuries are almost always preventable, so adopt an active approach to supervision during the summer months.
Carrie Dotson, summernannyjobs.com
Please follow these tips, as summer as far from over in several parts of the world. pb
TEN THINGS TO DO DURING A HEATWAVE (Guest Post)
Debbie Denard http://www.nanny.net/blog
During a heat wave, or a prolonged period of hot and often humid weather, it can be hard to keep the kids cool and entertained. Since a heat wave can pose a serious health risk to those who are exposed to the scorching temperatures, especially babies and young children, it is essential that parents and caregivers know what to do when the weather dictates that everyone stays cool and takes it easy.
If you’re facing a heat wave, consider these 10 things:
1. Avoid the heat. Stay out of the sun, especially during the hottest parts of the day. If you do venture out, be sure everyone has sunscreen and hats on.
2. Turn on the AC. Air conditioning can be a real lifesaver for those facing a heat wave. If you don’t have air conditioning, fill a pan with ice, put a box fan in front of it, and sit in front of the cool air.
3. Stay hydrated. During a heat wave it is essential that everyone stays adequately hydrated. Be sure to drink and offer lots of water and fruit juice. Adults should avoid anything with caffeine or alcohol, as both are considered diuretics.
4. Wear loose clothing. Light, breathable clothing will help keep you cool during hot and humid weather. Remember, the looser the fabric weave, the less protection it offers from the sun.
5. Shut the windows and draw the shades if it’s hotter outside than it is inside. If it is cooler inside than it is outside, keep it that way by closing the windows and shades. Light colored drapes may be more effective at keeping the heat out than darker or metallic colored ones.
6. Take cool baths or showers. Don’t underestimate the power of a cool bath or shower. A cool bath or shower can offer a refreshing break to the heat.
7. Avoid strenuous activity. Don’t overdo it during a heat wave. During a heat wave, you’ll want to skip yours and the kids exercise routine and keep active outdoor activity to a minimum.
8. Create indoor fun. From playing board games to doing arts and crafts, there are lots of fun things you can do inside with the kids during a heat wave. Older kids may enjoy playing card games and younger kids may enjoy coloring, cutting, and pasting to make their own artful creations. Watching movies together is another way to beat the heat.
9. Eliminate additional sources of heat. Incandescent light bulbs, appliances, and computers can throw off heat. Shut off and unplug all nonessential electronics during a heat wave to minimize the extra heat that is added to the environment. Instead of turning the oven on to cook, opt for simple suppers like cereal, sandwiches, or other items that don’t require using the oven or stove.
10. Head out for cooler fun. If the kids get cabin fever, consider heading out for an indoor adventure. Head to a family movie, go for a walk around the mall, take a swim at an indoor pool, or visit other family-friendly, air conditioned venues for something fun to do.
Whatever you do, be sure that everyone keeps cool and hydrated to avoid heat stroke and other heat related illnesses. Since babies, children, the elderly, and others with preexisting medical conditions are especially vulnerable to heat, be sure to care for them with extra caution during a heat wave.
Debbie: these are good common-sense ideas, and we appreciate them very much. It is important that persons of any age protect themselves from the sun and heat as much as possible, by wearing sunscreen, protective sunglasses, hats, and long-sleeve clothing. Keep cool by staying inside as much as possible! Thanks again. pb