Tips for staying healthy in the heat

With temperatures expected to peak in the 100s this week, Hardin County area residents may want to be especially vigilant when it comes to taking care of their bodies. Here are some tips about staying healthy in the heat from Donny Gill, community health educator for the Hardin County Health Department:

HYDRATION

• Signs of dehydration include dry mouth, fatigue, headache, little to no urine or dark urine, or extreme thirst.
• Drink six to eight 8-ounce glasses of water a day, beginning and ending each day with one glass.
• Keep a water bottle with you when you’re working and add pieces of fruit to taste if you want something with more flavor.
• If you have trouble staying hydrated, keep a drinking schedule for yourself.
• If you know you’re going to be doing a lot of outdoor activities or exercise, preload with water.

SUN PROTECTION

• Always apply generous amounts of sunscreen.
• Wear hats, sunglasses and light, loose-fitting clothing.
• Try to avoid the sun at its hottest, between 11 a.m. and 3 p.m.

KIDS AND PETS

• Plan more indoor activities or activities in the shade for children.
• Remember children’s body temperatures run naturally higher than adults’ — so if it feels hot for adults it will feel hotter for kids.
• Give pets the same treatment you would give to yourself, including plenty of water and access to shade.

MISCELLANEOUS

• Alter your patterns — if you’re a jogger, jog early in the morning or late in the evening when temperatures are cooler.
• Be aware of the forecast and the heat index. For example, temperatures of 96 degrees and humidity of 65 percent would yield a heat index of 121 degrees.
• Know your physical limitations and pay attention to what your body is telling you.

Elizabeth Beilman can be reached at (270) 505-1740 or ebeilman@thenewsenterprise.com.