- Minimize Sun Exposure – Whether you are around your home, out in your yard, traveling out of town or taking part in local activities limit your time in direct sunlight as to avoid overheating, sunburn, or heat exhaustion. If you are planning to be outside wear sunscreen to protect your skin from the sun.
- Avoid Strenuous Activities – Activities which expend a lot of energy should be planned for the cooler times of the day (early morning or late evening) or moved to a cooler day. Ask for help when needed to shorten the time spent on these activities or responsibilities.
- Drink Plenty of Fluids – Unless otherwise discussed with your doctor, it is essential to stay hydrated and drink plenty of fluids throughout the day. Drinking plenty of fluid will help from becoming overheated and physically strained.
- Stay Active – In the summertime it is important to continue exercising. If you walk, choose to walk early in the morning as to avoid long sun exposure and heat exhaustion or walk in the air-conditioned mall. If you have a dog remember to walk them in the cooler times of the day because the pavement becomes too hot for their paws as the temperature increases. Try pool exercises at locations near to you to stay fit and cool. Join exercise classes, like Young at Heart, at local community centers or senior centers in your area.
- Medications & Sun Exposure – Understand the side effects of your medications, especially those effected by sun exposure and hot weather. Read warning labels and talk with your physician or pharmacist about any concerns you may have regarding certain medications.
- Buddy System – Establish a buddy system with friends, family members, and neighbors to check on them especially in the summertime with extreme heat waves. Young children and older adults may have a more difficult time expressing their discomfort and regulation of body temperature. Hot weather effects everyone differently, friendly monitoring can be essential to the safety and health of loved ones.
- Warning Signs – Some warning signs of heat exhaustion include: unusual fatigue, dizziness, nausea and headaches. Keep an eye on those who may be more susceptible to fatigue or dehydration and remind them to stay hydrated, rest in cool places, and consult a physician with any concerns.
- Local Relief – Finding local cooling stations can help those looking for cool relief. Check the local newspaper or call your local Area Agency on Aging for places near you such as community centers, libraries, and swimming pools that may be open for free or at a low cost.
Just this past month we have experienced some record highs for weather in the Central Valley. With temperatures continuing to stay near 100 degrees as July comes to an end here are eight helpful reminders to help you and your loved ones beat the heat.
Although the hot summer temperatures may deter some individuals from walking outdoors, some studies which have shown individuals benefiting not only physically, but also mentally and emotionally, from walking outdoors. In a study conducted in the past few years, researchers suggest that, “…physical activity in a natural environment, or green exercise, might engage people in physical activity by increasing enjoyment of participation, offering social interaction and increased frequency of activity” (Gladwell et. al, 2012). Some individuals who had more access to green spaces and frequented natural environments more often were suggested to have less anxiety and feelings of stress, improved mood and a refreshed mental state than those who did not take time to take part in outdoor activities. So the next time you decide to take a walk, call up a friend or family member to take a walk to the local park, you never know what you may experience from nature in your surrounding neighborhood.
With summer in full swing and temperatures reaching triple digits the past week at least we can rejoice for the abundance of summer fruits and vegetables available to us here in the Central Valley. While some fruit and vegetable plants may be greatly affected by the scorching heat other plants are beginning to thrive. We have our local farmers to thank for our assortment of summer fruits, like peaches, nectarines, cherries, strawberries, tomatoes, and melon, and vegetables such as, corn, zucchini, squash, cucumbers, and bell peppers just to name a few.
Click here for some easy summer recipes provided by Champions for Change that will not heat up your house, but have an explosion of nutritious value.
Author: Jessica Shupp
Here in the California Valley, we experience hot temperatures. Please be summer safe, look out for these summer conditions (sunburns, heat cramps, heat exhaustion, and heat stroke). Heat illness includes heat cramps, fainting, heat exhaustion, and heatstroke. Please be aware of early symptoms such as: fatigue, heavy sweating, headache, cramps, dizziness, high pulse rate, nausea/vomiting. Some life-threatening symptoms are: high body temperature, red, hot, dry skin, confusion, convulsions, fainting.
Stay alert to the weather. During heat waves you are at a greater risk of getting sick, so drink enough cool, fresh water. It is recommended that you drink at least one 8-ounce cup every 15 minutes if you are out in the sun.
Below is a list of some symptoms and what you should do to help recover.
We love being healthy and sharing with the community how to be happy, healthy, and strong!
Samantha Borba, M.A.
Erlinda Bourcier, B.A.
Jessica Shupp, B.A.
Jonathan Denney, B.A.
Kim Viviano, B.A.