Summer heat can be dangerous, especially when temperatures get near 100 degrees and above. Older people, infants, people with chronic health conditions, and people working outdoors are at the highest risk.

Staying cool and making simple changes in your fluid intake, activities and clothing during hot weather can help you remain safe and healthy.

SAFETY TIPS FOR EVERYONE

Drink Plenty of Fluids
Increase your fluid intake regardless of your activity level. During hot weather you will need to drink more liquid than your thirst indicates. 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. Avoid very cold beverages to prevent stomach cramps or drinks containing alcohol or caffeine, which will actually cause you to lose more fluid.

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. Do not take salt tablets unless directed to by your doctor. If you are on a low-salt diet, ask your doctor before changing what you eat or drink.

Wear Appropriate Clothing and Sunscreen
Wear lightweight, light-colored, loose-fitting clothes. When outside, wear a wide-brimmed hat to keep your head cool and use sunscreen to reduce the risk of sunburn.

Stay Cool Indoors
The most effective way to beat the heat is to stay in an air conditioned area. If you do not have an air conditioner or evaporative cooling unit, visit a friend or neighbor with air conditioning or go to a shopping mall or public library for a few hours. Don't use electric fans as your primary cooling source. During a heat wave, a fan will not prevent heat-related illness. Although a shower is a good way to cool off, be careful not to take a shower immediately after coming in from hot temperatures. This can result in hypothermia.

Be cautious when turning off the air conditioner to save money.
While we all want to conserve energy, some homes need to remain cooler than others. Air conditioners should not be turned off in homes with the elderly, very young children or people with certain medical conditions. These individuals may have a harder time regulating their body temperatures and are more at risk of heat stroke and other problems during extreme heat. If you live on a low income and need assistance paying a high electric bill, contact the El Dorado County Department of Human Services (DHS) to see if you qualify at (530) 621-6150.

Check on Your Neighbors
During extreme weather, there may be individuals in your neighborhood, particularly the homebound or elderly, who could use your assistance. If you are able, offer to check in on them and assist as you can.

Monitor Those at High Risk

• Infants and young children are sensitive to the effects of high temperatures and rely on others to regulate their environments and provide adequate liquids.
• People 65 years of age or older may not compensate for heat stress efficiently and are less likely to sense and respond to change in temperature.
• People who are overweight may be prone to heat sickness because of their tendency to retain more body heat.
• People who overexert during work or exercise may become dehydrated and susceptible to heat sickness.
• People who have chronic health conditions, especially with heart disease or high blood pressure, or who take certain medications, such as for depression, insomnia, or poor circulation, may be affected by extreme heat.

Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, need much more frequent watching.

If You Must Be Out in the Heat
Limit your outdoor activity to morning and evening hours. Rest frequently in a shady area and drink plenty of fluids.

Wear a hat and glasses, and put on sunscreen of SPF 15 or higher (the most effective products say "broad spectrum "or" UVA/UVB protection" on their labels).

If you are unaccustomed to working or exercising in hot weather, start slowly and pick up the pace gradually.

Also see Working in the Heat

Adjust to the Environment
Be aware that any sudden change in temperature, such as an early summer heat wave, will be stressful to your body. You will have a greater tolerance for heat if you limit your physical activity until you become accustomed to the heat. If traveling to a hotter climate, allow several days to become acclimated before attempting vigorous exercise, and work up to it gradually.

Do Not Leave People or Pets in Cars
Even with windows cracked open, temperatures inside the car can become extremely hot within a few minutes and result in illness and death. Never leave anyone in a parked car, especially during a heat wave.

HEAT EXHAUSTION AND HEAT STROKE