The Dog Days of Summer

Federal scientists have declared July the hottest month the continental US has seen since records began.  Last month, the average temperature was 77.6F, hotter than the old record from July 1936, during a period of severe drought known in the US as the Dust Bowl.  In fact, the last 12 months were the warmest since modern records began in 1895. We’ve certainly been experiencing our fair share of excessive heat in our beloved Arizona of late. 

Of course, it could be much worse.  Although there's no set maximum temperature that humans can withstand -- humidity level is the determining factor -- heat indexes spiking 125 degrees Fahrenheit in Africa and Asia test the limits of what's livable.  So stop your whining; this week's heat is bad, but it's no Lut Desert, where in 2005, history's hottest surface temperature was recorded in a dry salt lake in eastern Iran's Lut Desert at 159 degrees Fahrenheit. *gulp*  

But excessive heat is also not to be taken lightly.  Year after year, nearly 800 people are admitted to our hospitals because of heat related illnesses, they can even be fatal. Staying healthy during excessively hot times is easier if you take the time to protect yourself by making sure you are drinking enough water and limiting your exposure to the heat. Follow these simple rules:

• Drink water. Even people that stay mostly indoors all day should drink at least 2 liters of water per day. People that spend time outdoors should drink 1 to 2 liters per hour that they are outdoors. People that do strenuous activity outdoors should be very careful, being your body can lose up to 4 liters of water per hour during strenuous activity. You should carry water with you and drink even if you do not feel thirsty. Be heat safe and avoid alcohol and caffeine, which dehydrate the body. Avoid using salt tablets unless directed to do so by a physician.
• Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun's energy. It is also a good idea to wear hats or to use an umbrella. Always apply sunscreen to exposed skin.
• Eat small meals and eat more often. Avoid foods that are high in protein which increase metabolic heat.
• Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m.
• Stay indoors when possible.
• Take regular breaks when engaged in physical activity on warm days. Take time out to find a cool place. If you recognize that you, or someone else, are showing symptoms of a heat-related illness, stop activity and find a cool place. Remember, have fun, but stay cool!

Taking these precautions, will increase your odds that these dog days of summer won’t have you growling and snarling from inside the ER. 

Sources: National Oceanic and Atmospheric Administration; Arizona Department of Health Services