Can you beat this heat?

The Black Hills are a haven for outdoor enthusiasts in the summer months. Hiking through Custer State Park, boating at Pactola, enjoying music festivals and teeing off on the green—we’ve been waiting all winter to get into the sunshine!

Whatever your summer looks like, don’t let the sun zap your fun. Take a moment to brush up on the dangers of heat-related illnesses and how to keep yourself, your family and your friends cool this summer.

Stay Cool

It may be tempting to soak in every ray of sunshine before fall returns, but it’s important to monitor and limit the amount of time spent outside in the summer.

  • Choose lightweight, light-colored, loose-fitting clothing
  • Schedule outdoor activities for the mornings and evenings, when temperatures are the coolest and shade is abundant
  • Wear sunscreen (Tip: Look for “broad spectrum” or “UVA/UVB protection” labels—these work the best!)
  • Do not leave children in cars—cars heat up quickly, even with windows cracked. Never leave infants, children or pets in a parked car.

Stay Hydrated

Be sure to fill your body with water before sipping energy drinks, iced coffees or alcoholic beverages.

  • Never leave the house without a water bottle (use reusable water bottles to cut down on plastic waste)
  • Put a slice of lemon or lime in your drink if you don’t like the taste of plain water
  • Drink water before, during and after a workout
  • If you struggle to remember, drink on schedule! Decide to drink a small glass of water at the beginning of each hour, or drink a full glass when you wake up, at breakfast, lunch and dinner, and when you go to bed. Another idea is to put hourly markings on your water bottle, sipping throughout the day to keep the water level on pace with the time!

Stay Informed

Your body’s temperature can move from uncomfortable to dangerous very quickly. It’s important to know the difference between heat cramps, heat exhaustion and heatstroke, as the response to these levels of overheating vary.

Heat cramps

Symptoms: Muscle spasms that usually affect the legs or abdominal muscles, often after physical activity

Response:

  1. Sit or lie down in the shade
  2. Drink cool water or a sports drink
  3. Stretch affected muscles
  4. Seek medical attention if you have heart problems or if the cramps don't get better within an hour

Heat Exhaustion

Symptoms: Similar to those of the flu and can include severe thirst, fatigue, headache, nausea, vomiting and, sometimes, diarrhea. Other symptoms include profuse sweating, clammy or pale skin, dizziness, rapid pulse and normal or slightly elevated body temperature.

Response:

  1. Move them to a shaded or air-conditioned area
  2. Give them water or other cool, nonalcoholic beverages
  3. Apply wet towels or having them take a cool shower

Heat Stroke

This is the most extreme form of heat illness. Heatstroke is often fatal—those who do survive may have permanent damage to their organs. Ridding the body of excess heat is crucial for survival.

Symptoms: Extremely hot skin, and an altered mental state, ranging from slight confusion to coma. Seizures also can result.

Response:

  1. Move the person into a half-sitting position in the shade
  2. Call for emergency medical help immediately
  3. If humidity is below 75%, spray the victim with water and fan them vigorously; if humidity is above 75%, apply ice to neck, armpits or groin
  4. Do not give aspirin or acetaminophen
  5. Do not give the victim anything to drink

For more information on heat related illnesses, visit the National Safety Council’s website. Additional resources for safe summer habits include the Centers for Disease Control and Prevention and FamilyDoctor.org.

by Erin Broberg