As summer temperatures soar, staying safe in the heat becomes a serious health priority. Dr. Neil Gandhi, an emergency medicine physician with Houston Methodist Hospital, offers practical advice to help people stay cool and avoid heat-related illnesses during outdoor activities.
Ease Into the Heat
Sudden exposure to high temperatures can shock the body. “Don’t jump directly into the frying pan,” Dr. Gandhi warns. Instead, gradually increase your time outdoors. Begin with short periods and slowly work your way up so your body can adjust.
Hydration Comes First
Staying hydrated is crucial when it’s hot and humid. “You need to counteract the extra sweat your body is producing,” Gandhi says. Water is the top choice, but water-rich fruits like watermelon and options like sparkling water are also helpful.
However, avoid sugary drinks and alcohol. “These beverages can actually dehydrate you further,” he cautions.
Dress for the Weather
Choose clothing that helps your body breathe. Lightweight, breathable fabrics such as cotton and linen are ideal for hot days. Gandhi also emphasizes the importance of wearing sunscreen and suggests clothing with ultraviolet protective factor (UPF) for added sun defense.
Know the Warning Signs
Summer events like outdoor concerts, festivals, or construction work increase the risk of overheating. Children, seniors, and outdoor workers are especially vulnerable.
Watch for symptoms such as:
- Dizziness or lightheadedness
- Confusion or disorientation
- Excessive sweating
- Muscle cramps
“If you or someone else shows these signs, move to a shaded or air-conditioned space right away,” Gandhi advises. “Hydrate, and seek medical care if symptoms don’t improve quickly.”
Enjoy the Outdoors—Safely
Despite the risks, Dr. Gandhi stresses that outdoor activity has mental and physical health benefits. With the right precautions, it’s possible to enjoy the sun without putting your health in danger.
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