Prevention is the best cure

Heat is the No. 1 weather-related killer in the United States and the world. The Pacific Northwest is particularly vulnerable because we are not used to extreme heat, and many of us don't know the symptoms or how to protect themselves. Plus, most of us do not have cooling in our homes. Both heat exhaustion and heat stroke are serious health risks and can be deadly.
 
The best thing to do is avoid heat exhaustion and heat stroke. That means taking steps in advance to keep your body cool.  

Everyone can get heat illness, but groups that are most at-risk include, but are not limited to, young children, older adults, people with pre-existing conditions, people with disabilities, people experiencing homelessness, low-income communities, outdoor workers, pregnant women, and people who lack housing and/or quality housing. 

Things you can do to avoid heat illness: 

• Monitor the weather: Stay informed about heat waves. You can also use tools like the NWSHeat Risk Index, which shows heat risk around the United States. 

• Stay hydrated: Don't start drinking when you feel thirsty. Start drinking water before you are thirsty. Drink cool water or electrolyte drinks. (Tip: Many sports drinks were formulated for professional athletes and contain too much sugar so should be diluted with water half and half.) Avoid drinks that contain alcohol or are high in sugar — those drinks dehydrate you. 

• Wear lightweight, loose and light-colored clothing: These will help air circulate to cool you and light colors reflect the sun. 

• Seek cool places: Find air-conditioned locations like libraries, malls or cooling centers. If you are outside stay in the shade.  

• Limit or reschedule outdoor activities: If  extreme heat is expected, try to reschedule your outdoor events. Limit the time you spend in the heat, especially during the hottest part of the day, which is from 3 p.m. to 6 p.m. 

• Pace yourself and take frequent breaks. Don't stress your body more by doing strenuous exercise in the heat. 
• Use a buddy system: When heat waves hit, check in with family, friends and neighbors. Remember that people can't make good decisions if they are experiencing heat illness. Look out for each other! 
• Keep it cool: Stay cool by taking a cool bath or shower, use a cool washcloth or fan to cool you down. You can put ice in front of the blowing fan to cool the air. Consider buying a portable heat pump if you rent, or installing a heat pump for your house. Rebates can help make units more affordable.

Know the symptoms

See below for the different symptoms for heat exhaustion versus heat stroke. If a person is suffering from heat exhaustion, they should seek a cool place to rest, hydrate, loosen clothing, and be monitored by others.

Heat stroke is extremely serious and usually requires medical attention. The person experiencing heat stroke often suffers from confusion or delirium and should not be left alone. The first thing to do is lower their body temperature by immersion in ice water. Do not give them water to drink; it can cause aspiration or choking. Call 911.

Cooling Thurston

Thurston Climate Action Team (TCAT) has developed our Cooling Thurston program that offers heat illness education to groups in Thurston County. Contact TCAT Executive Director Janet Nazy to schedule a free presentation for your group. 

You can find information on TCAT's website regarding our heat illness prevention education program and tips to protect yourself and stay safe.

Janet Nazy is Executive Director of the Thurston Climate Action Team