FOR PEOPLE
Stay indoors during the hottest hours Avoid being outside between 10 a.m. and 3 p.m., when the sun’s burning rays are strongest. Use this as an excuse to hang out in air-conditioned zones, such as museums, movie theaters, malls or one of Los Angeles County’s 100+ cooling centers. Find locations at lacountylibrary.org/coolingcen ters
Do consume… Plenty of fluids. The County of Los Angeles Emergency Survival Program recommends drinking two to four glasses of water every hour during the hottest hours (unless your doctor says otherwise). If you’re exercising, working outside or just sweating more than usual, drink low-sugar fruit juices and sports drinks to replenish your body’s salts and minerals.
Don’t consume…
Hot, heavy meals. And you might want to go easy on alcohol and caffeine. Why? The Centers for Disease Control and Prevention says alcohol and caffeinated beverages will make you lose fluids, while a big bowl of stew will only make you feel hotter.
Never leave a human in a hot car This goes for children, seniors and everyone in between. Even with cracked windows, cars can quickly heat up, leaving anyone inside is at risk of heat stroke or death, according to the CDC.
Dress for the weather Wear lightweight, loose-fitting clothing that covers your arms and legs. Bonus points for light colors, which reflect sunlight, said Dr. Jeffrey Gunzenhauser, Interim Health Officer at the Los Angeles County Department of Public Health. To protect your face, wear a wide-brimmed hat.
Lather up If you can’t avoid the sun, apply sunscreen with a SPF of at least 15. Give it 30 minutes to soak in before you go outside, and read the package’s directions so you know when to reapply.
Take it easy Now’s not the best time to take up outdoor circuit training. Choose a lighter exercise routine, try to work out in a cool place, or exercise in the early morning, before the heat picks up. If you have to exert yourself outdoors, Gunzenhauser suggests taking a 15-minute break and drinking a quart of water every hour.
Know the signs Familiarize yourself with the signs of heat-related illness. Here’s what the county’s Emergency Survival Program says you need to know: Symptoms of heat cramps, related to dehydration, include increased sweating and painful muscle spasms in the arms, legs and abdomen. Move victims of heat cramps to a cooler setting, and gently massage afflicted areas to relieve spasms. You may have heat exhaustion if you have symptoms such as weakness, fatigue, dizziness, nausea, vomiting and skin that is cold, clammy, pale, red or flushed. Victims of heat exhaustion should lie down in a cooler area with cold compresses. Signs of heatstroke include headaches, nausea, vomiting, confusion and, when severe, delirium or unconsciousness. Skin will be hot, dry, red or flushed. If you see anyone with these symptoms, call 911 immediately.
Check on those at high risk Groups at high risk of heat-related illness or death include infants, young children and those 65 and older, according to the CDC. People who are already physically ill, especially with heart disease or high blood pressure, and those who take certain medications for depression, insomnia or poor circulation are also at a higher risk. Know someone who fits this bill? Check in on them when temperatures soar.