Heat Wave Safety Tips from Livingston Health Dept.

While the heat refuses to let up and the heat index makes it feel in the 100s, the Livingston Health Department is offering safety tips to beat the heat. 

The National Weather Service issued another Heat Advisory for Essex County on Thursday that is in effect until 8 p.m. The high is expected to hit 96 degrees with a heat index that could climb up to 101. There is a 30 percent chance of thunderstorms tonight as temperatures dip to 75 degrees. 

These summer heat waves can be dangerous. Older persons and young children are at higher risk, so the Livingston Health Dept. is offering the following tips to stay safe this week. 

Drink Plenty of Fluid: Increase your fluid intake regardless of your activity level.  During heavy exercise in hot weather, drink 2-4 glasses (16-32 ounces) of cool fluids each hour.  Consult with your doctor if you have been prescribed a fluid-restricted diet or diuretics.  During hot weather, you will need to drink more liquid than your thirst indicates.  This is especially true for those over 65 years of age. 

Replace Salt and Minerals: Heavy sweating removes salt and minerals from the body, which are necessary for your body and must be replaced.  The best way to replace salt and minerals is to drink fruit juice or a sports beverage during exercise or any work in the heat.  If you are on a low-salt diet, ask your doctor before changing what you eat or drink.

Wear Appropriate Clothing and Sunscreen: Choose light-weight, light-colored, loose-fitting clothing.  In the hot sun, a wide-brimmed hat will keep the head cool.  Sunburn affects your body’s ability to cool itself and causes a loss of body fluids.  It also causes pain and damages the skin.  A variety of sunscreens are available to reduce the risk of sunburn.  Check the SPF (Sun Protection Factor) number on the label of the sunscreen container. Select SPF of 15 or higher and follow package directions.

Slow Down: Strenuous activities should be reduced, eliminated, or rescheduled to the coolest time of the day.  Individuals at risk should stay in the coolest time of the day.  Individuals at risk should stay in the coolest available place.

Pace Yourself: If you are unaccustomed to working or exercising in hot weather, start slowly and pick up the pace gradually.  If exertion in the heat makes your heart pound and leaves you gasping for breath, stop all activity, and get into a cool or shady are, and rest, especially if you become lightheaded, confused, and weak or feel faint.

Stay Cool Indoors:  The most efficient way to beat the heat is to stay in an air conditioned area.  If you do not have an air conditioner, consider a visit to a shopping mall, library or a cooling station. There are four cooling stations in the township of Livingston and throughout Essex County. For a list of these centers visit the township website or www.nj211.org .  

 How to Recognize Warning Signs of Heat Stroke:

·       An extremely high body temperature (above 103 degrees orally)

·       Unconsciousness

·       Dizziness, nausea, or confusion

·       Red , hot, or dry skin (no sweating)

·       Rapid, strong pulse

·       Throbbing Headache

How to Recognize Warning Signs of Heat Exhaustion:

·       Heavy sweating

·       Muscle cramps

·       Weakness

·       Headache

·       Nausea or vomiting

·       Paleness, tiredness, dizziness

If you see any of these signs, you may be dealing with a life-threatening emergency. Have someone call for immediate medical assistance while you begin to cool the victim.

Get the victim to a shady area. Cool the victim rapidly using whatever methods you can.  For example, immerse the victim in a tub of cool water; place in a cool shower, spray with cool water from a garden hose, or sponge with cool water.

Monitor the body temperature, and continue cooling efforts until the body temperature drops to 101-102 degrees  Do not give the victim alcohol to drink.  Get medical assistance as soon as possible.

These self-help tips are not a substitute for medical care but can help you recognize and respond promptly to warning signs of trouble.  Your best defense against heat-related illness is prevention.  Staying cool can help you remain safe and healthy.