How to cope with a heatwave

http://www.theguardian.com/world/2014/jan/16/how-to-cope-with-a-heatwave

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Don’t overdo it

It may be tempting to get outside and enjoy the sunshine rather than curl up on a cool floor indoors, but it’s important not to over-exert yourself.

“The more active you are the more heat you generate in your body,” explains Dr Veronica Miller, an expert in heat stress at Curtin University. “When temperatures are high you don’t lose that heat as readily, plus you are gaining extra heat from the sun. Slow down. Don’t push yourself. Be aware of your limitations and stay in the shade if possible.”

Keep drinking (water, that is)

The body deals with overheating by sweating. This results in plenty of fluid being lost, which you need to replace. Cold water is the key here – rather than alcohol.

“People often aren’t aware how much fluid they lose,” Miller said. “Doing moderate activity, just walking around in the sun, you can lose 300 to 500ml an hour. Doing work such as gardening or building you may lose one litre an hour, while elite athletes working hard can lose two to three litres.

“It’s important to stay hydrated, which means drinking constantly, particularly if you’re active. Be especially careful if it’s humid – a dry heat evaporates sweat, which takes heat away from the body, while humidity does the opposite.”

Take notice of the warning signs

There are a variety of signals your body will give you to alert you to heat stress. Headaches, nausea, feeling disorientated or dizzy are all symptoms that should be heeded.

Miller said it took one to two weeks to get acclimatised to extreme heat – which is a bit longer than even the seemingly interminable heat afflicting Melbourne and Adelaide has been around.

“Once the body temperature goes up in an uncontrolled manner that’s when you have heat stroke,” she said. “You don’t want to be in that situation.”

Keep an eye on the vulnerable

Heat affects different people in different ways. As a rule of thumb, though, it’s worth making sure that the elderly and infants are particularly well cared for in the heat.

“Elderly people don’t regulate body temperature as efficiently, they don’t sweat as much and they aren’t able to keep as hydrated as well,” said Miller. “Young children are reliant on you and if they become grizzly in the heat you need to cool them down with a cool drink, cool sponging or a fan.”

Don’t forget your pets

Unless you take the radical decision to shave your pets, many of them will have to deal with having a furry coat in 40C heat, so it’s important that you keep their welfare in mind.

Try to keep them indoors, provide plenty of cool water with added ice if needed and try to avoid taking dogs for long walks.

Dr Kylie Kelers, a veterinary surgeon at the University of Melbourne, said: “A working dog will run to the point of exhaustion, so if you tell it to go for a walk it will keep running until it dies. That’s a big trap people need to avoid.

“Elderly dogs are more prone to heat stress, as are fluffy animals and animals with stubby noses such as guinea pigs and rabbits. Obviously, don’t keep them locked in a hot car.”

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