hi everyone! i’m living in a part of the world currently encased in winter, but i’ve seen the news stories of the heatwave hitting north america - and the rising temperatures in europe - and i wanted to make a post amalgamating advice for staying cool and staying safe in the heat. this comes from a variety of sources - personal experience, medical sources and advice shared by others - and i hope that some of you will find it useful!
keeping cool: preventative measures
easier to store and more compact than ice, try to keep 2-3 ice packs in the freezer if you’re able to and rotate them out as needed!
drink cold water! it sounds like an obvious thing, but i’ve seen some people suggesting to drink room temperature water because it makes you feel less thirsty. thats true, but it can also be dangerous for your brain/body to be tricked like this in extreme heat so please drink cold water and stay hydrated as much as possible! you can also freeze them as needed to keep them cooler.
similarly, if you’re going outside, try to remember to always take a bottle of water with you.
wear loose clothes! anything too tight or too thick will trap the heat in. if you have a hat, wet it before wearing it when going outside.
leave wet towels for your pets! if you’re a pet owner or you live with pets, please keep them in mind too - especially if they’re the furry kind. wetting a towel for them to lie down on if they need to could keep them cool while they deal with the heat and all that fur.
if you live in a multi-storey house, go downstairs! heat rises, so try not to stay holed up on the second floor or the attic if you’re able. if you live in an apartment building or shared living space, please do this carefully and responsibly in our current pandemic climate!
if you have the water and ability, sit down somewhere and put your feet in some buckets of cool water! like our heads, our feet play a vital role in our temperature regulation.
if you have sun-facing rooms, keep the curtains closed over the windows to try and keep inside cool
keep an eye on your neighbours! especially if they’re elderly or live alone.
keep your local homeless population in mind! if you have the ability to, offering the homeless population near you small heat-beating things such as cold water (if you have spare water bottles or are capable of buying some) or a spare umbrella could do wonders in protecting those who may not be in a position to easily find shelter to take refuge in.
also keep an eye on the people around you who may be pregnant or who are very young.
try to plan your required activities or tasks for earlier in the day if its possible, so you don’t have to be out when the sun is hottest.
cut back on heavy meals! try to eat more snacks - more fruit, less meat - as is responsible. of course, do this carefully and eat when is necessary, but try not to have anything too heavy if you’re able!
if you have the space and ability, try putting your bedsheets into your fridge/freezer about an hour before you plan on going to bed. i swear it helps!
avoid drinking excess alcohol where possible
especially if you have to go outside, but just as a general tip, simply wetting a towel and wearing it over the back of your neck can to a lot in making you feel cooler
get plenty of sleep! i’m a hypocrite for saying it, but i promise a good night’s rest can help.
if you need to go outside, i highly recommend taking an umbrella or even a funky parasol to carry and create moving shade.
wear high spf sunscreen! even if you don’t necessarily burn easy like i do, please keep your skin safe! and moisturise!
heat exhaustion: the signs
loss of appetite / nausea
exhaustion and/or general weakness
excessive sweating + pale and clammy skin
heat exhaustion: how to help
move (yourself/the symptomatic) to a cool place
loosen tight clothes and remove excess layers where possible (if someone else, of course do this with permission)
lie them down and raise their feet slightly
ensure they drink plenty of water - sports/rehydration drinks are okay, but water is obviously preferred
if there are muscle cramps, gently stretching the affected muscles can help ease the pain
cool their skin down - sponge or spray them with cool water, fan them, and if possible ice packs around their necks or armpits will help too.
stay with them (or keep yourself in the cool) until feeling better - they/you should start to cool down and feel better within about 30 minutes
when heat exhaustion gets serious: heat stroke symptoms
if still feeling unwell after 30 minutes of following the above advice (or, of course, local advice) for heat exhaustion symptoms
even if feeling too hot, there’s no sweating
a temperature above 40C/104F
rapid breathing / shortness of breath
if you/someone is showing signs of heat stroke, immediately dial for emergency services.
further treatment while you wait:
continue with heat exhaustion treatments. wrap in wet towel or a wet sheet and direct a fan/fan the person if possible
if shivering occurs, however, reduce active cooling
prepare to give CPR if necessary
of course, not all of this will be possible for a variety of reasons (living situations, financial difficulties, etc) and i’m not trying to suggest that all of this advice is feasible for everyone! please stay safe, my northern hemisphere friends!
romaincrisis
blakekathryn
turnnoffyourmind
stormborns
gummygunk
tangentwithtanner
