The Sacramento region is expecting triple-digit temperatures this week. The high temperatures can expose people to . 嘿嘿视频 Health occupational and environmental medicine physician and sports medicine physician offer tips to beat the heat and stay cool and healthy.
- Drink before you鈥檙e thirsty. Thirst is often the first sign of dehydration. Belafsky recommends those who work outdoors drink one quart of water per hour. Those who work indoors should consider setting a 鈥渨ater alarm鈥 to remind them to stay hydrated. She also notes that Cal/OSHA requires employers provide one quart of water per hour for their employees working outdoors in the heat.
- Acclimate yourself to the heat. 鈥淚t can take a few weeks to acclimate your body to the heat. Be mindful and recognize that your water requirements will increase,鈥 Belafsky said. Waite notes to keep visitors in mind, especially as COVID-19 restrictions are lifting and more people are traveling. 鈥淥ut-of-town visitors may not be accustomed to our triple-digit temperatures and should especially take it easy the first few days,鈥 said Waite.
- Skip the caffeine. 鈥淚t鈥檚 tempting to reach for a soda or iced tea on a warm day to quench your thirst,鈥 Belafsky said. 鈥淏ut people aren鈥檛 aware that the caffeine they鈥檙e consuming is doing the exact opposite of what they need. It's dehydrating.鈥 Instead, she recommends opting for herbal iced tea that鈥檚 decaffeinated, sparkling water, or creating your own 鈥渟pa water鈥 infused with fresh fruit.
- Exercise indoors or during the coolest parts of the day. 鈥淧eople who exercise regularly often don鈥檛 consider the effects of heat on their performance and overall health,鈥 said Waite. While right after work is a common time to exercise, this is typically the hottest time of day. Make sure to do it during the cooler morning and possibly evening hours.
- Wear breathable fabrics. Try wearing lightweight cotton, linen or a blend that feels cool to the touch and is breathable. Avoid synthetic fabrics like polyester that don鈥檛 allow the body鈥檚 natural cooling system to work. If you鈥檒l be in and out of buildings with air conditioning, Belafsky suggests wearing light layers.
- Take regular timeouts for outdoor activities. 鈥淪chedule a minimum of 10 minutes in the shade for every hour of exercise or activity. Children, older people and those who are less fit need more rest,鈥 said Waite. She notes that youngsters aren鈥檛 always aware that they need rest periods and water breaks.
- Know your personal risk. 鈥淐ertain populations are more vulnerable to the heat,鈥 said Belafsky. 鈥淧eople with chronic kidney disease or diabetes, for example. It鈥檚 important to understand how extreme temperatures affect your medical condition.鈥 Belafsky also shared that common medications can impact a person鈥檚 ability to stay cool or hydrated. Thyroid medication and diuretics that treat blood pressure can cause excessive sweating and salt depletion that leads to dehydration. Beta-blockers for heart conditions can impair sweating which makes it hard for the body to cool itself.
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