6 tips for staying hydrated and cool in hot weather
Fresno is hot – really hot.
The daily temperature hit triple digits on all but one day between July 11 and August 3. Temperatures peaked at 110 degrees on July 17, according to the National Weather Service. August 1 cooled slightly to a high of 98.
When it’s hot in Fresno, people try to cool off by going to the pool, going to a water park, heading to the lake, or to the central coast for the cool ocean breezes. Those who cannot go far seek relief in air-conditioned cinemas, shopping malls or other public spaces. The city of Fresno has cooling centers open for those without air conditioning.
But what happens when you can’t escape the heat?
According to California Department of Public Health.
But the biggest threat to a person’s health can be heatstroke, which can lead to death, said Dr. Scott Sailor, professor of kinesiology at Fresno State’s College of Health and Human Services. He has several years of experience working with football athletes during the summer months.
Heat stroke can damage the kidneys, liver and other organs. If someone has such symptoms, call 911 or cool them down in a cold water bath or shower, Sailor said.
If people are working or participating in outdoor activities in hot weather, they should take a break every 10 to 15 minutes, depending on the intensity of the activity, to shelter from the sun and drink water to stay hydrated. If you’re exhausted, find a shady spot to cool off, Sailor said.
To stay safe in the summer heat, Sailor has six tips for staying hydrated and cool in hot weather.
- Drink lots of fluids. Sailor recommends drinking eight cups of cool water or sports drinks a day. If you don’t like either, drink something water-based like cold green tea or fruit drinks. Avoid caffeine, alcohol or hot drinks and sugary liquids.
- Eat water-rich foods. Eating is a great way to stay hydrated with foods that contain water, such as fruits and vegetables. “It’s making sure you’re consuming food that also helps keep you hydrated. It’s not just about drinking water or drinking electrolytes,” Sailor said. One might consider weighing oneself to see if there is any noticeable weight loss during a series of hot days. “For example, if you weighed yourself one day and the next day you arrive and you’re three or four pounds lighter, that’s probably telling you that you need to consume close to three or four pounds of fluid to maintain your levels of fluid. hydration,” he said.
- Wear light clothing. Having light-colored clothing or short-sleeved shirts helps keep you cool from the heat. Heavy, dark clothing can absorb light, causing you to warm up more. Those who work outdoors may want to wear long sleeves and cotton or breathable pants. Fabrics like this allow sweat that builds up to evaporate and cool us down, Sailor said.
- Go out in the morning or in the evening. The best time to go out is in the morning or evening as it is cooler. If you plan to participate in outdoor activities or work outdoors, adjust to the heat daily, Sailor said. “Over a period of a week or two, we have to spend more and more time in the heat,” Sailor said. “Once we do that, our bodies will be prepared for the heat.” But people have to keep their pace and take a break if it gets too hot.
- Go to an air-conditioned place. Being indoors can help people cool off from the heat with air conditioning. Those without air conditioning can go to a cooling center. The City of Fresno, City of Clovis, and other municipalities have multiple locations. When getting into a hot car, first open the windows for a few minutes. Turn on the air conditioning with the windows open so the hot air can escape. Close the windows after the hot air is exhausted. Sailor recommends parking in the shade and installing a windshield on the front window so the car doesn’t get too hot.
- Have a boyfriend. Have a buddy system to take care of each other when active in the heat. Sailor said the buddy system is ideal for those who work outdoors or participate in outdoor activities. Check each other. If you notice any signs of heat issues like dizziness, stumbling, or confusion, get out of the heat and call 911.
(Written by Ramon Castaños, student intern in university communication)