BEAT THE HEAT: AVOIDING HEAT ILLNESS IN THE SUMMER

WELLNESS WEDNESDAYHEALTH AND WELLNESSSUMMER HEATSUMMER HEALTH
Written By Thomas Duer
 
BLOG GRAPHIC: BEAT THE HEAT: AVOIDING HEAT ILLNESS IN THE SUMMER. Image of a hot thermometer at almost 100 degrees F.
 

It’s summertime, and we all want to enjoy a break from Pittsburgh’s winter season. But, the summer also brings heat waves. 

How do we beat the heat and avoid heat illness? Let's look at simple steps that you can take to avoid heat-related problems this summer. 

1. Stay Hydrated

  • Drink Water: A ballpark guide is to drink half your weight in ounces. So, if you weigh 160 lbs, you would aim for 80 ounces a day. Sip water throughout the day, even if you don’t feel thirsty.

  • Prepare for Exercise. Drink 8 ounces 20 minutes before starting to exercise, then 4-6 ounces every 20 minutes during activity. Water is fine for the first 60 minutes of exercise. After that, use an electrolyte sports drink.

  • Avoid Caffeine and Alcohol: Limit beverages that can dehydrate you if you’re out in the heat.

2. Dress Appropriately

  • Lightweight Clothing: Wear light-colored, loose-fitting clothes made of breathable materials like cotton.

  • Use a Hat, Sunglasses, and Sunscreen: Protect yourself from direct sun exposure. If you can’t, put on at least spf 30 sunscreen. Reapply sunscreen every few hours.

3. Plan Activities 

  • Limit Outdoor Activities: Schedule strenuous activities during cooler parts of the day, such as early morning or late evening.

  • Take Breaks: If you must be outside, take frequent breaks in the shade or an air-conditioned area.

4. Know the Signs of Heat Illness

  • Heat Exhaustion Symptoms: Heavy sweating, weakness, dizziness, nausea, and headache. Your skin may be cool or pale and flushed.

  • Heat Stroke Symptoms: High body temperature, confusion, altered mental state, and loss of consciousness. Sweating may stop, and your skin will become dry and hot. This situation is a medical emergency! Call 9-1-1.

  • Exercise with a friend. It’s best to exercise with a buddy when you’re out in the heat. Keep an eye on each other and watch your fluid intake together.

5. Use Fans and Air Conditioning

  • Stay Cool Indoors: Use fans or air conditioning to lower indoor temperatures.

  • Cool Showers or Baths: Take cool showers or baths to help lower your body temperature.

6. Keep Your Home Cool

  • Block Sunlight: Close curtains or blinds to keep your home cooler during the day.

  • Check for Heat Sources: Turn off unnecessary appliances that generate heat.

7. Eat Light Meals

  • Nutrient-Rich Foods: Focus on fruits, vegetables, and other light meals rather than heavy, hot foods. Watermelon, strawberries, tomatoes, and oranges are water-rich foods that are great for the summer. 

8. Get used to the Heat

  • Gradual Exposure: If you're not accustomed to hot weather, gradually increase the time you spend outdoors to help your body adapt.


Staying cool and hydrated is key to preventing heat illness. Always pay attention to your body and those around you, especially during extreme heat. 

Take an indoor class at PFP if you want to get your exercise routine done during the hot summer days! We look forward to seeing you. 

Thomas Duer
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