Protect Yourself from the Heat

According the Nature Conservancy, “More than 95 percent of New Mexico has experienced mean temperature increases over the last 30 years.” July is generally the hottest month of the year in Santa Fe with average daily high temperatures of 86°F. At this time of year, the risks of heat-related illnesses, such as heat exhaustion and heatstroke, are increased.

What are heat exhaustion and heatstroke?
Heat exhaustion occurs when your body gets too hot. If heat exhaustion goes untreated, it can lead to heatstroke. This happens when your internal body temperature reaches at least 104°F. Heatstroke is much more serious than heat exhaustion. Heatstroke can lead to shock, organ failure, or brain damage. In extreme cases, you can die from heatstroke.

What are the symptoms of heat exhaustion?
The symptoms of heat exhaustion include muscle cramps, heavy sweating, pale or cool skin, weakness and/or confusion, dizziness, headache, nausea +/- vomiting, rapid heart rate, and dark-colored urine which is indicative of dehydration.

What are the symptoms of heatstroke?
In addition to the symptoms of heat exhaustion listed above (with the exception of heavy sweating and pale or cold skin), warning signs of heatstroke include fever with a temperature of 104°F or higher, red or flushed skin, lack of sweating, trouble breathing or shortness of breath, fainting, and seizures.

How does a person get heat exhaustion or heatstroke?
Heat-related illnesses occur when a person is not able to keep him or herself cool. The main causes of heat exhaustion and heatstroke are hot weather and exercise. Your risk of heat-related illnesses is increased by prolonged exposure to high temperatures.

How can we prevent or avoid heat-related illnesses?
During hot weather, it is important to try to keep cool. This is especially true for babies, children, and the elderly who are more sensitive to the heat. If you are ill, overweight/obese, or have heart disease, you are also at greater risk. People who work outside or in hot settings are also at greater risk of heat exhaustion or heatstroke.

Try not to go outside when it is very hot. If you must go outside, wear light-colored, loose-fitting, lightweight clothing. Wear a hat or use an umbrella to protect yourself from the sun. Use sunscreen with a sun protection factor (SPF) of 30 or higher here in Santa Fe and surrounding areas. Drink plenty of water. If you are in a hot environment, drink water or other fluids every 15 to 20 minutes, even if you are not thirsty. If your urine is clear or light-colored, you are probably drinking enough water. If your urine is dark-colored, it may be a sign of dehydration. Try to limit or avoid drinks that contain caffeine (tea, coffee, soda, etc.) or alcohol. Avoid spending too much time outside between 10 a.m. and 6 p.m if possible. Take frequent breaks from the heat/sun and outdoor activities. Do not stay or leave a child in a parked car when it is hot outside. (If there is any danger of forgetting a child in a hot car, you can use the trick of leaving your left shoe in the back seat with the child.)

What do you do if you or someone you know has heat exhaustion or heatstroke?
If you suspect you are getting too hot, get out of the sun/heat into a cooler environment even if it is just into the shade. Lie down and elevate your legs to improve blood flow to the brain. Take off any heavy or tight-fitting clothing if possible. Apply cool wet towels to the skin or take a cool bath to help cool your body temperature. Drink fluids (water or a sports drink). Take frequent sips; do not guzzle. Avoid caffeine or alcohol.

When to call 911:

If someone is displaying the signs and symptoms of heat exhaustion or heatstroke listed above, take their temperature. If the temperature is 104°F or more, call 911 and seek medical help immediately. If after trying to help someone cool down, symptoms do not improve or temperature is 102°F or higher after 30 minutes of treatment, call 911. If the person faints or has seizures, call 911. If the person stops breathing, call 911 and start CPR.

Just remember to stay hydrated and do your best to keep cool this summer!