04/03/2025
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BEAT THE EXTREME HEAT!
As temperatures rise, it’s important to take steps to protect yourself from the hot weather.
Here is essential information to help you effectively manage and combat extreme heat.
HEAT INDEX
What is Heat Index?
The actual heat felt by the body when the effects of air temperature and humidity are combined.
Symptoms of heat-related illnesses:
Sweating heavily
Exhaustion or fatigue
Dizziness or light-headedness
Blacking out or feeling dizzy when standing
Weak but fast pulse
Vomiting
Emergency Response:
Move the person to a shaded area or elevate their legs. If conscious, have them drink water.
Apply wet cloths to the body, ice packs on armpits, neck, and groin.
Take the affected person to the hospital if symptoms worsen.
Heat Index Levels:
27–32°C (CAUTION)
Prolonged exposure and activity may cause fatigue, potentially leading to heat cramps.
33–41°C (EXTREME CAUTION)
Heat cramps and heat exhaustion are possible, and continuing activity may result in heat stroke.
42–51°C (DANGER)
Heat cramps and exhaustion are likely, and heat stroke is probable with continued exposure.
≥ 52°C (EXTREME DANGER)
Heat stroke is imminent. Limit outdoor activities and stay hydrated.
What to Do:
Minimize the time spent outdoors.
Drink plenty of water, avoid coffee, tea, soft drinks, and alcohol.
Wear hats, umbrellas, and light-colored clothing outdoors.
Plan strenuous activities or outdoor exercises for the early morning or evening.
STAY HYDRATED
Stay well-hydrated by drinking water regularly throughout the day, even if you do not feel thirsty.
WEAR APPROPRIATE CLOTHING
Choose loose-fitting, lightweight, and light-colored clothing. Natural fabrics such as cotton allow your body to breathe and stay cool.
AVOID PEAK SUN HOURS
Avoid being outdoors during the hottest hours of the day, typically between 10 a.m. and 4 p.m.
If going outside is necessary, protect yourself by using an umbrella, wearing a wide-brimmed hat, and donning sunglasses.
COOL YOUR SKIN
To reduce your body temperature, use cool cloths or take cool showers.
Remember to apply sunscreen or sunblock for protection.
A refreshing mist of water can also offer a quick way to cool down.
