Sweating as soon as you step out your front door? Blame the heat dome, which is causing extreme temperatures across much of the central and eastern U.S. this week.
This week, many areas across more than a dozen states will see temperatures creep above 100°F, according to AccuWeatherwhich reports the dome will cause levels of heat and humidity not typical for June. Cities expected to be affected by this sweltering triple-digit weather include Washington, D.C., Baltimore, Philadelphia and New York, with Boston and Portland, Maine, experiencing only slightly cooler temps.
The worst of the heat will affect the Northeast through Tuesday, with some relief by Thursday. But the mid-Mississippi and Ohio valleys, the Mid-Atlantic and the Appalachians will likely remain hot for the rest of the week, according to the Weather Channel.
Experts warn that this kind of prolonged extreme heat can be dangerousespecially for people without access to air conditioning or those spending time outdoors. About 700 people die every year from heat-related illness in the United States, according to the Centers for Disease Control and Prevention.
Here are steps you can take to protect yourself from heat-related illness.
Stay cool and indoors whenever possible
Heat puts intense strain on the body, leading to dehydration, exhaustion and potentially deadly heat strokein which your body temperature reaches 104 degrees or higher. That’s why it’s vital to stay as cool as possible during times of prolonged extreme heat.
If you don’t have access to air conditioning in your home — or if you lose power and are unable to use it — you can seek out cooling centers, which are designated public spaces like libraries, community centers or schools set up to provide relief during extreme heat. The National Center for Healthy Housing provides information on how to find these locations in your area.
You can also seek out places that are air conditionedsuch as a local mall, movie theater or museum, and move your summertime activities there.
Stay hydrated — and not just with water
Drinking water is essential during extreme heat, but it may not be enough on its own to keep you fully hydrated. That’s because when you sweat, you don’t just lose water — you also lose electrolytesi,e., key minerals like sodium, potassium and magnesium. These electrolytes help your body absorb and retain fluids, as well as support muscle and nerve function. If you don’t replace these minerals, you can become dehydrated — no matter how much water you’re chugging. (In fact, without electrolytes, you’ll likely just pee that water right out.)
While you don’t need extra electrolytes on a typical day — you’ll get enough of them through food — popping an electrolyte packet into your water bottle when you’re outside in extreme heat is a great way to protect yourself from dehydration. You can also up your intake of electrolyte-rich foods, such as bananas, leafy greens, avocados and salted nuts.
And, of course, while you’re ensuring you’re hydrated with electrolytes, don’t forget to skip beverages that will negatively affect your hydration levels — such as alcohol. (Yes, even in the form of an icy margarita.) Caffeine is also not the best idea in times of extreme heat — it stimulates the body and can make you feel warmer.
Protect your skin
Extreme heat and sunny days mean your skin is also vulnerable. While you should stay inside to avoid the rays from the sun on extreme heat days, if that’s not possible, take measures to protect your skin.
Slathering sunscreen all over the exposed parts of your body (including your hands and the top of your scalp!) is one way to do that. While your choice of chemical or mineral sunscreen is up to you, experts recommend that you pick one that’s broad-spectrum, water-resistant and has an SPF of 30 or higher. Make sure you reapply at least every two hours, or more often if you’re swimming or sweating excessively.
You should also choose sun protective clothing — like wide-brimmed hats, long-sleeved shirts made with UPF-rated fabric and lightweight pants that cover your skin without trapping heat. And don’t forget about your eyes. UV-blocking sunglasses protect against sun damage that can lead to cataracts and other eye conditions over time.
Learn the signs of heat illness — and act accordingly
Heat exhaustion can develop suddenly or gradually, so it’s important to learn the signs.
According to the Mayo Clinicsymptoms include heavy sweating, cool and moist skin (sometimes with goosebumps), fatigue, dizziness and faintness. A person may also experience a rapid, weak pulse, low blood pressure when standing, muscle cramps, nausea and headaches.
These signs show that the body is struggling to regulate its temperature and should be treated to prevent heat stroke, which is when the body’s internal temperature rises to 104 degrees or higher. Heat stroke can lead to life-threatening damage and affects the kidneys, brain, heart and muscles.
The first thing to do when someone is experiencing these symptoms is to move them to a cool area to rest, and ensure they are hydrated with water and an electrolyte-rich beverage. If these symptoms don’t cease within an hour — or if someone loses consciousness, starts vomiting or experiences dizziness, confusion or an altered mental state — call 911 immediately.
