Sweaty armpits, dripping brows, dehydration, and exhaustion.
It’s a reality for us all as the heat wave sets in across America – with temperatures rocketing to 108 degrees.
The UK is also experiencing sweltering heat this week, even higher than the Sahara desert.
But beyond the day-to-day irritation, such scorching climes drive up the number heat-related illnesses.
Scorching temperatures drive up the number of dangerous heat-related illnesses, warns an ER doctor
To avoid contracting dangerous, and even fatal, conditions, Dr Janyce Sanford of the University of Alabama has offered a step-by-step guide.
There are four types of heat illnesses.
Heat stroke, the most severe, is a life-threatening illness which drives body temperature above 106 degrees in just minutes.
Symtpoms include hot, red, dry skin, a rapid and strong pulse, dizziness, and falling unconscious.
This condition is often preceded by another: heat exhaustion, which involves heavy sweating, weakness, cold skin, weak pulse, vomiting and fainting.
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Heat cramps is when a person experiences muscle pain and spasms after exercising in the heat.
And a heat rash is skin irritation from excessive sweating.
‘Heat stroke and heat exhaustion are the two most dangerous conditions,’ Sanford said.
‘Heat stroke is a medical emergency—call 911 immediately if heat stroke is suspected.’
To avoid it, Dr Sanford says, here are some tips:
DRINK WATER
The key to beating the heat is staying hydrated.
Drink two to four cups of water every hour while working or active outside.
Crucially, you should not wait until you are thirsty to drink.
AVOID ALCOHOL
Doctors advise alternating alcohol with water in normal conditions. That is even more crucial in the sun
Alcohol is a natural diuretic, meaning it dehydrates you.
It also contains a lot of sugar.
Doctors already advise alternating alcoholic drinks with water in normal conditions.
This is even more crucial in the sun.
TAKE BREAKS
Whenever possible, retreat to an air-conditioned space with shade.
WEAR SUNSCREEN
Sunscreen reapplied every two hours is the only way to protect your skin from sunburn and long-term damage
For adequate protection, dermatologists advise everyone – no matter how easily you burn – to wear at least SPF 30.
A Consumer Reports study recently found you need to wear at least SPF 60, since a number of commercial bottles did not stand up to testing.
Reapply every one or two hours.
CLOTHING
Dr Sanford advises wearing a cap or a wide-brimmed hat to protect your face, and loose, lightweight clothing.
It is best to wear bright colors to reflect the UV rays away from your body. Black absorbs the rays.
Sanford also adds: ‘Don’t forget to check on elderly friends and neighbors. The heat is difficult for pets, too, so bring your dogs and cats inside during the worst of the day’s heat.’
Dr Sanford advises wearing a cap or a wide-brimmed hat to protect your face, and loose, lightweight clothing