It is that time of year when Texas heat waves make it too hot for a lot of outdoor activity, whether walking the dog, perfecting the garden or just trying to stay in shape.
When temperatures soar, it can quickly turn an enjoyable day into a dangerous one and even disrupt sleep for those who don’t have adequate air conditioning.
Understanding how to navigate the heat is essential for preventing heat-related illnesses.
The heat stress index threshold for caution is above 90°F. At this level, it is advised to reconsider outdoor plans and consider moving activities indoors or choosing low-impact alternatives to avoid straining the body's cooling mechanisms.
The heat stress index is calculated by combining air temperature and humidity levels to reflect how hot it actually feels to the human body. While 90°F is the threshold for extreme caution, conditions become officially dangerous when the heat index reaches 103 degrees or higher. During heat waves, even routine tasks like gardening can become high-risk, and experts recommend avoiding outdoor labor during peak hours, typically between noon and 6 p.m. with early morning and evening hours being much safer.
The body temperature can spike significantly in a very short amount of time during physical exertion in the heat, so if it is above 90°F, it is time to reconsider plans and consider moving a workout indoors or opting for low-impact alternatives that won't strain the body's cooling mechanisms. Even routine, low-impact activities like gardening become highrisk during the hottest parts of the day.
Smart scheduling is important and planning is the best defense.
-Go early or late: The early morning and evening hours are typically the best times for exercise. These windows offer lower air temperatures and less direct, intense sunlight, giving the body a much better chance to regulate its temperature.
Tips to stay safe in summer heat: -Check the forecast before heading out.
-Regardless of what is being done outside, staying safe means being proactive and observant.
-Drink plenty of water before, during and after activity. Do not wait until feeling thirsty, because dehydration may have already set in.
-The body is its own best monitor. If feeling dizzy, excessively fatigued or nauseous, stop immediately. Seek shade or air conditioning, cool the skin with water and rehydrate.
-Wear lightweight, loosefitting and light-colored clothing to help the body dissipate heat more effectively and reflects the sun's rays.
-Reduce the intensity of workouts, especially when if first adjusting to warmer temperatures to give the body time to acclimate to the heat.
Another problem that may arise during the hot season is loss of sleep for who have limited or no air conditioning. Hot, humid nights can disrupt the body’s cooling process.
A study published in the journal SLEEP found that on nights when temperatures stay at 81°F or higher, an additional 9,300 out of every 100,000 people get less than six hours of sleep.
Experts say the core body temperature must drop about 2°F for sleep onset, and sustained elevated temperature leads to shallow, fragmented sleep. Increasing humidity makes nights muggy, limiting temperature drops and reducing the body’s ability to expel heat. On nights when the temperature stays at 81 degrees Fahrenheit or hotter, an additional 9,300 out of every 100,000 people get less than six hours of sleep.
Low cost strategies for staying cool during extreme summer heat, especially for the 35 million Americans without reliable air conditioning, experts advise home based tactics like blocking sunlight, creating cross breezes, using ice or fans and building DIY swamp coolers, while also highlighting public cooling centers and free museum options. Key ideas include: -Closing blinds or using blackout curtains during the day helps block solar heat from entering a home.
-Opening windows in the early morning and late evening and creating cross breezes can lower indoor temperatures.
- A DIY swamp cooler that blows air over water or ice can reduce room temperature by up to 15°F in low
humidity areas.
-In high humidity regions, using a dehumidifier— or a bucket of rock salt or baking soda to absorb moisture— is recommended over swamp coolers.