Work and play safely in the summer heat

It’s the season for picnics and swimming, summer construction projects and field work. But as you’re out playing or working hard in the sun, protect yourself and your family from heat-related illness and sunburn.

Heat is responsible for more weather-related deaths than any other weather event including tornadoes, lightening, wind, cold, winter storms, flooding or hurricanes. Heat-related deaths have averaged 117 per year over the past 10 years, according to the National Weather Service. The best medicine for heat-related illnesses is prevention. Here are some tips to keep you and your family safe.

• Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun’s energy. It is also a good idea to wear hats or use an umbrella.
• Drink water. Carry water or juice with you and drink continuously even if you do not feel thirsty. Avoid alcohol and caffeine, which dehydrate the body.
• Eat small meals and eat more often. Avoid foods that are high in protein which increase metabolic heat.
• Avoid using salt tablets unless directed by your physician.
• Slow down. If you must do strenuous activity, do it during the coolest part of the day, usually the early morning hours.
• Stay indoors when possible. If your home is not air conditioned, spend time in public facilities such as movie theaters, libraries, and shopping malls. While electric fans provide some relief on mildly hot days, they won’t help prevent heat-related illness when the temperature rises above the mid-90s.
• Take regular breaks: Take time out to find a cool place.
• Never leave your child, pet, or anyone in a closed car on a hot day.

Never underestimate the effect of heat on your body, or think that you’re used to it. Anyone can be vulnerable to heat exhaustion or heatstroke.

Dr. Jason Koelewyn, family practice physician with the Sioux Center Medical Clinic.