Easy Ways to Stay Cool all Summer Long

There are several types of heat related illnesses which can range from very mild to extremely severe. Luckily, Heat rashes and cramps are noticeable and can be detected early. However, Heat exhaustion and strokes can be more difficult to pick up, which may lead to more serious and even deadly outcomes. So, if your summer includes plans to enjoy the great outdoors, follow these tips to stay cool, safe and hydrated.

  1. Aim to drink at least 64 oz of water each day. Add an extra 16 oz. if you will be exercising for longer than an hour. Remember, to drink early and often.

  2. Apply sunscreen when outdoors for long periods of time. Don't forget to reapply often. Also, add a wide brimmed hat and sunglasses for additional protection.

  3. If you exercise outdoors, try to do it early in the morning or late in the evening. This way you will encounter less direct sunlight. Find a shaded area, and bring water with you.

  4. Wear light weight, light colored, and loose fitting clothing during the daytime.

  5. Always listen to your body, and head indoors if you are experiencing signs of Heat Exhaustion or Stroke.

What are the signs of Heat Exhaustion?

  • Dizziness and Fainting

  • Excessive Sweating

  • Rapid, and/or Weak Pulse

  • Nausea and/or Vomiting

  • Cool, clammy skin

  • Muscle Cramps

What are the signs of Heat Stroke?

  • Headache

  • Lack of Sweating

  • Rapid, Strong Pulse

  • Nausea or Vomiting

  • Hot, Dry Skin

  • Loss of Consciousness

What to do in case of an Emergency?

  • Call 9-1-1 is there is a loss of consciousness

  • Use cool cloths, water, or a compress to bring the body temperature down quickly

  • Drink or provide water, only if there is no loss of consciousness

  • Move to a cooler place, where air condition is available

Be careful with small children, the elderly, and your pets. In particular, athletes and outdoor workers are at an increased risk of Heat Exhaustion or Stroke, especially during the summer months. Don't leave your kids or pets alone in the car, even for a few minutes. The temperatures in your car can rise 20 degrees higher than outdoors, in as little as 10 minutes.

Follow these simple rules to keep your family safe, all summer long!

Dr. Karla Vital is a Board Certified Bariatric (Obesity) Medicine Specialist and Nephrologist in Houston, Texas, who is accepting new patients at Vital Health and Wellness Center. Her office also offers Body Sculpting with the new TruSculpt ID, as well as Customized IV Nutrient Therapy. Call today to schedule your consultation. Follow Dr. Vital on Facebook at http://www.facebook.com/vitalhealthandwellness

* All information subject to change. Images may contain models. Individual results are not guaranteed and may vary.