Mercury Rising: Protect Yourself from Heat-Related Illness and Injury

The first step to avoiding illness or injury is to stay cool. Some days, especially in the dead of summer, may be easier said than done. However, even on the hottest days, there are things you can do to ensure you are as cool as possible. First, you should make sure you are wearing proper clothing. Light weight, loose fitting clothing is best on hot days. Tighter clothing can trap heat on your skin and stick to your body due to perspiration. Next, you should carefully plan your day, trying to avoid the middle of the day for strenuous activities when the heat, and the sun, are at the highest. If possible, try to schedule time during the day that you can spend in an air-conditioned environment. According to the Centers for Disease Control, CDC, even a few hours of AC can help your body stay cooler when you go back into the heat. Pacing yourself when working in the heat will also help you avoid illness. Even if you pace yourself while working, it is important to listen to what your body is telling you. If at any point you are gasping for air, feeling faint or light-headed or dizzy, you should immediately stop working and get into a cooler environment. Because sunburn can affect your ability to cool down and can make you dehydrated, you should always protect yourself by wearing a wide-brimmed hat, sunglasses and applying sunscreen with SPF 15 or higher a minimum of 30 minutes prior to going out. You should also continue to reapply according to directions. Broad Spectrum or UVA/UVB protection is best. Lastly, you should avoid heavy and/or hot meals. These foods will actually add heat to your body, increasing your chances of illness and injury.