Keep it cool!

Tracey L. Briggs, MA

Supervisor, Employee Wellness

Albuquerque is HOT!

If you haven’t noticed lately, we live in the high desert and the warmer temperatures will be upon us soon. For many of us who have been here for a good amount of time, we still can benefit from a reminder to take the heat of the summer seriously. June, July and August are the hottest months on record for New Mexico and the Centers for Disease Control and Prevention shares guidance on how to stay healthy and safe throughout the summer. The CDC defines extreme heat as “summertime temperatures that are much hotter and/or humid than average” for a particular area of the United States.

Age and acclimation to climate are both areas of concern when exposed to higher temperatures. Proteins and enzymes in your body overheat. You can lose vital cells and can experience a multi-organ dysfunction. When someone who is not acclimated or is more vulnerable to higher temperatures is exposed to extreme heat, their body’s ability to “thermoregulate,” or control its own internal temperature, begins to break down.

Harmful heat. What to look for.

Symptoms exist on a spectrum ranging from mild dehydration and heat cramps which may be early signs of your body is not reacting well to the environment to heat stroke, which can be fatal. It’s important to familiarize yourself with the symptoms of heat-related illnesses so you can head off potential complications. Heat exhaustion symptoms include headaches, dizziness, fatigue elevated heart rate, substantial sweating, nausea, vomiting, and general malaise.

Heat exhaustion, if left untreated, might also cause fainting and can lead to heat stroke. The body’s core temperature can reach the point where cellular damage may start to occur. The key feature of heat stroke is central nervous system dysfunction and lack of sweat. You will feel confused and even may have seizures.

How can I stay safe in dangerous heat?

Your priority should be keeping yourself cool and hydrated. To stay well hydrated, you don’t need to gulp water. Drinking too much water could cause a potentially fatal condition known as hyponatremia, when your body’s sodium level becomes diluted and levels drop. Have salty snacks on hand if you’re going to be consuming large amounts of liquids. Limit excessive amounts of alcohol or caffeine, both of which can dehydrate you.

If you are going to be far from shelter, consider the app, Global Outdoor Emergency Support (GOES), designed to help with outdoor health and emergency medical support. Above all, be mindful for yourself, your elderly family and friends as well as children who are affected by the heat more frequently. And it’s not just humans who experience the temperature impact; pets are at risk, too. If it’s too hot for you, it’s too hot for your pet. Beyond making sure your animals can stay cool and hydrated and watching for signs of overheating, avoid unprotected walks on hot pavement or asphalt, which can cause burns to paw pads.

Remember, the hotter it is, the more frequently you should be taking breaks. Be sure to access cooler indoor spaces if available. When working outdoors, dress in loose, lightweight, light-colored clothing and protect yourself from the sun with hats, sunglasses and sunscreen. Of the many tips to try, one basic way to stay cool is by soaking a towel and draping it over your head or around your shoulders. Be aware and prepared when enjoying the outdoor spaces in the summer sun.