How they protect themselves when it’s hot outside: nPR

The first essential heat wave of the summer is expected this weekend a large part of the United States and affects regions from the middle west to the east coast. The temperatures are expected to be good in the 90s, accordingly The national ocean and atmosphere.

So if you plan to be outside, be it for fun or work, take measures to stay cool and protect yourself from heat -related diseases, says Ashley WardDirector of the Heat Policy Innovation Hub at Duke University.

If there is a heating consultant near you, you would like this Avoid outdoor activities. But even if there is none, take care in a hot day, she says. “It is one of the great misunderstandings to think about heat: ‘I am only in danger when a heat wave occurs.”

Extreme heat is the weather -related killer No. 1 in the United States, so NOAA and experts say it Risks are probably underestimated It can cause heat creation “the way of your body to tell you This can occur if heat creation is not treated, says Dr. Renee SalasAssistance professor for emergency medicine at the Harvard Medical School.

According to NOAA, warmer is expected than normal temperatures over the course of the summer. Heat waves and longer, hotter summer seasons tighten due to Man -made climate changeAccording to the information World Health Organization.

Here you can find out how you can plan excursions in hot weather.

Don’t just rely on the air temperature. Check the heat index.

Take a moment to check the heat index. It contains both air humidity and the air temperature, which has read more precisely how hot it will feel outside, says Ward.

Also note the cloud cover, the wind flow and the time of day you want to be outdoors. When it comes to heat -related diseases: “If there is a very damp day and there is no wind speed, they are more at risk, even if the air temperature is lower,” says Ward. For example, a very damp 88-degree day without wind could be more dangerous than a day with low humidity.

If you can, plan the outdoor activities earlier the day before the hottest time of day near you. “Three to 5 p.m. in the afternoon is one of the most dangerous times of the day,” says Ward.

Think about what you are wearing.

Regardless of whether you go to the pool or go for a walk, wear light, breathable clothing. Choose for cotton or linen fabrics that have large pores in your woven threads that enable air circulation or moisture winding materials that remove sweat from your skin and help him evaporate faster, says Ward.

Choose Silhouetten loosely, says Salas. If your clothes are too tight, sweat on your skin cannot evaporate what the key is to keep your body cool. “I am sure that people don’t love to sweat without any problems, but sweating is actually our friend when it comes to heat.”

Do not forget sunscreen and a hat with a wide rank to prevent sunburn, says Alyssa ProvencioProfessor at the University of Central Oklahoma, who examines the emergency and disaster management.

Choose to shady, natural environments.

Your location can make a big difference on how hot it feels. Dark surfaces such as asphalt tend to absorb more heat than natural environments. And because shaded areas have less sunlight, you can feel much cooler. “You can reduce the temperature by 10 degrees or more by only moving into a shaded area.”

So if you are a dog hiker and it is a hot day, go these pets into a park lined with trees or a forested path instead of the sidewalk. Or when you go to the pool, bring a parasol or pop-up tent to provide a certain cover, says Provecio.

Know the symptoms of heat creation.

If you are traveling with a group of friends on a hot day, keep yourself and others safely by looking for signs of diseases. “Someone can notice something in them that they don’t notice,” says Salas.

Heat creation is Your body’s warning sign that you start overheating, says Salas. In general, the symptoms contain more than sweating usual, weakness, dizziness, fainting, pale skinPresent Nausea, vomiting and fatigue.

Pay special attention to seniors, children, people with certain existing diseases and people with generally prescribed drugs for the treatment of blood pressure and mental illnesses. You have a higher risk of heat -related diseases, says Salas.

If you or someone you know have signs of heat creation, Salas recommends going to an air -conditioned room. Provecio recommends public libraries because they are free and open to everyone.

If you still have symptoms of heat creation after moving out of the heat, look for medical care.

Water is your friend.

Bring water on hot days wherever you go. According to Salas, drinking water can help her body produce more sweat.

Beware of drinking on alcohol on hot days, she says. You may be tried to break a cold beer on the beach, but it is a diuretic that you can influence and your ability to sweat and cool down.

If you feel hot and need a quick path to cool off, you can also dive into a water. If this is not feasible, dive into cold water with your feet and arms, says Ward. It can “lower your core body temperature”.

Sink your body temperature with cooling towels.

If you feel hot, put an ice cream bag, a wet towel or a cooling towel. What remains particularly cold when you get wetIn the neck, under your armpits and on your groin area, says Ward.

“Some of the body’s most important blood vessels live closer to the skin,” says Salas. And if you put something cold on these areas, “it can help cool the blood that runs through it.”

Don’t forget to take breaks.

“If you are active outside, whether it works, train or When you do sports, your muscles produce warmth when working, “says Salas. So take a moment to finish the production of heat and cooling in the shade or in an air -conditioned room.

During these breaks, remember to drink more water, says Provecio.

This story was edited by Malaka Gharib. The visual editor is Beck Harlan. We would like to hear from you. Leave us a voicemail at 202-216-9823 or send us an email to lifekit@npr.org.

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