Staying cool by increasing daily fluid intake, by planning activities outdoors when the sun is not as intense and by wearing light clothing can help individuals remain safe and healthy, according to Brian Hasty, Environmental Toxicologist, ADHS Office of Environmental Health.

"People that live in Arizona may feel they are generally acclimated to the heat we experience during the summertime," Hasty said. "However, when we go through the extreme temperatures like we are now, it is important for people who are active outdoors to take special precautions to balance their activities with measures that help keep the body cool and hydrated."

Individuals suffer heat-related illness when the body’s temperature control system is overloaded and the body can no longer cool itself. The body normally cools itself by sweating. As long as blood is flowing properly to the skin, extra heat from the body is pumped to the skin and removed by sweat evaporation.

However, under extreme conditions, sweating will result in significant fluid loss and body temperatures can rise rapidly, Hasty said. Heavy sweating, paleness, headaches, nausea, dizziness, shallow breathing and a rapid but weakened pulse rate are some of the symptoms individuals experience when the effects of heat exhaustion start to unfold. "If heat exhaustion is left untreated, it may progress to heat stroke, a severe form of heat illness," Hasty warned.

Hasty advised special precautions be taken for those individuals at a heightened risk for heat related illness. "Parents should ensure their kids have on hats or protective clothing and are adequately hydrated before and after being outside. It’s also a good idea to check in on loved ones and friends who are ill, on certain medications or elderly folks who may live alone. ADHS offers the following prevention tips to avoid heat-related illness:

• Never leave infants, children or pets inside a parked vehicle.
• Increase fluid intake, regardless of activity level. Don’t wait until thirsty to drink fluids; drink more liquid than one’s thirst indicates.
• Avoid "heat hangover." Continue to drink fluids even after strenuous activity. This will enable the body to maintain optimum hydration, and help prevent the after effects of heat exposure such as headaches and fatigue.
• Avoid beverages containing alcohol, caffeine or large amounts of sugar as they dehydrate the body. Avoid very cold beverages as they cause stomach cramps.
• Limit exercise or outdoor activity between the hours of 11 a.m. and 3 p.m. when the sun is at its peak intensity. If active during this time frame, drink a minimum of 16 to 32 ounces of water each hour.
• Take advantage of free air conditioning! Visit shopping malls, movie theaters or the library to escape the heat for a few hours.

Outdoor Protection

• When outdoors, wear a sunscreen with a minimum SPF15. Apply at least 30 minutes prior to going outdoors, and re-apply as necessary.
• Rest frequently in shady areas so that the body’s temperature has a chance to recover.
• If unaccustomed to working or exercising in a hot environment, gradually increase the pace and limit exercise or work time.

Clothing

• Wear lightweight, loose-fitting clothing; sunglasses to protect the eyes; and a wide-brimmed hat to provide shade and keep the head cool.
• Take special precaution with infants and young children by dressing them in loose, cool clothing and shading their heads and faces with hats or an umbrella.
• Know these heat disorder symptoms:
  

  Sunburn:

  Symptoms: Redness and pain. In severe cases, swelling of skin, blisters, fever, headache.

  First Aid: Ointment for mild cases if blisters appear. If breaking occurs, apply dry sterile dressing. Serious, extensive cases should be seen by a physician.

  Heat Cramps:

  Symptoms: Painful spasms usually in the legs and abdomen. Heavy sweating.

  First Aid: Firm pressure on cramping muscles, or gentle massage to relieve spasm. Give sips of water. If nausea occurs, discontinue use.

  Heat Exhaustion:

  Symptoms: Heavy sweating, weakness, skin cold to touch, pale and clammy. Pulse thready. Normal temperature possible. Fainting and vomiting.

  First Aid: Get victim out of the sun immediately. Lay down, loosen clothing, elevate feet. Apply wet cloths. Fan or move victim into air conditioned room. Sips of water. If nausea occurs, discontinue use and seek immediate medical attention.

  Heat Stroke:

  Symptoms: High body temperature (106 degrees or higher), Hot, dry, red skin. Rapid and strong pulse. Possible loss of consciousness.

  First Aid: Heat Stroke is a life threatening emergency. Call 911 immediately or take victim to hospital ASAP. Move victim into cooler environment. Reduce body temperature with cool bath sponging. Lie victim down with legs elevated. Remove clothing and cool with fans or air conditioners.