Tips for the Washington Heat Wave

Posted on by drvictorialofdahl

The National Weather Service has issued an Excessive Heat Warning from 2PM Friday June 25th-9PM Monday June 28th 2021 for Western Washington. As we head into this heat wave please take care of yourself. Many of us Washingtonians are not used to dealing with 90-110°F temperatures. Heck, when the temperature gets above 75°F most of my neighbors won’t venture outside because it’s too warm for them. That being said, many of us will be outside during this heat wave or may be dealing with a lack of air conditioning inside, so it’s important to do what you can to keep yourself and your family safe. Here are some tips and resources to get you started, if you are having any specific concerns, as always talk to your doctor.

Stay Hydrated

Staying hydrated is always a good idea, but it’s especially vital during a heat wave. The Mayo Clinic and The National Academies of Sciences, Engineering and Medicine recommend fluid intake of 2.7 Liters per day for women and 3.7 liters per day for men on average (there are some exceptions talk to your doctor if you aren’t sure). Of that amount some fluid intake is from food and the rest about 3.0 Liter for men and 2.2 Liters for women come from what you drink. During hot weather we often need more water. So make sure you are getting enough fluids and if you have questions or concerns about your hydration status talk to a doctor.

Beware of Heat Exhaustion and Heat Stroke

The Washington Emergency Management Division recently posted this helpful infographic from the National Weather Service Sacremento to help prepare folks for the Washington heat wave. It outlines how Heat Exhaustion and Heat Stroke present and what you should do in each case:

Heat Exhaustion presents with:

  • Feeling faint or dizzy
  • Excessive sweating
  • Cool, pale, clammy skin
  • Nausea or vomiting
  • Rapid, weak pulse
  • Muscle cramps

If you or someone else is experiencing Heat Exhaustion you should:

  • Get to a cooler, air conditioned place
  • Drink water if fully conscious
  • Take a cool shower or use cold compresses

Heat Stroke presents with:

  • Throbbing headache, confusion
  • No sweating
  • Body temperature above 103°F
  • Red, hot, dry skin
  • Nausea or vomiting
  • Rapid, strong pulse
  • Possible loss of consciousness

If you or someone else is experiencing Heat Stroke you should:

  • Call 9-1-1
  • Move the person to a cooler place
  • Cool using cool cloths or bath
  • Do not give anything to drink

Heat stroke is an emergency and if you or someone around you is experiencing this you should contact emergency services immediately by calling 9-1-1.

Heat exhaustion can quickly shift into heat stroke if not addressed so it’s important to pay attention and take these symptoms seriously. I used to live in Arizona and once had heat exhaustion while grocery shopping with a friend. It was incredibly unpleasant and not an experience I would recommend if you can avoid it. I was lucky enough to have people around me who were able to get me the help I needed so that I was able to fully recover.

Wear sun protection

Along with the Washington heat wave there will be a lot of sun. If you are going to be outside in the hot sun remember to protect yourself from sunburns. Sunburns can cause skin damage that leads to cancer, they can be super painful, and they tend to dehydrate us. To avoid sunburn you can:

  • Wear light layers to cover exposed skin
  • Wear sunglasses with UVA/UVB lenses to protect your eyes
  • Wear a wide brimmed hat to cover your head, neck, and face better
  • Wear sunscreen. Some of the safest sunscreens both for our skin and the environment are mineral based sunscreens. Look for ones that are listed as non-nano zinc oxide sunscreens. The Environmental Working Group has a great list of reef friendly safe sunscreen options: https://www.ewg.org/sunscreen/. Some of my favorites are Badger brand sunscreens: https://www.badgerbalm.com/collections/mineral-sunscreen. I’m not in any way affiliated with this brand, I just really like their products.
  • Find shade
  • Plan activities for times when the sun is lower like early morning and late afternoon

Find a cooling center

Cooling Centers are designated areas where people can come to cool down during heat waves. King County has several locations set up for this current Western Washington heat wave here is a link to their page which updates with any new locations: https://kcemergency.com/2021/06/24/cooling-centers-in-king-county/. The City of Seattle also has listed several locations at: https://durkan.seattle.gov/2021/06/city-of-seattle-opens-additional-cooling-centers-and-updated-guidance-for-staying-cool-in-extreme-heat%e2%80%af/

Some locations include public libraries which can be found at https://kcls.org, community centers, senior centers, movie theaters, and malls. For details on hours check out the specific location.

Don’t Leave Kids or Pets in Cars!

Temperatures in cars climb rapidly and can quickly become deadly. It’s always a bad idea to leave your kids or pets in cars but it is especially dangerous during a heat wave. Don’t do this! If you do see a child or pet locked in a car call 911 and they will provide further instructions on how to help. Here is some more info from KidsandCars.org: https://www.kidsandcars.org/2019/03/01/what-to-do-if-you-see-a-child-or-animal-alone-in-a-vehicle/.

More Resources related to Heat Waves:

Resource from the CDC for Heat Wave Related Illnesses Image Text: Heat-Related Illnesses Heat Stroke WHAT TO LOOK FOR High body temperature (103°F or higher) Hot, red, dry, or damp skin Fast, strong pulse Headache Dizziness Nausea Confusion Losing consciousness (passing out) WHAT TO DO Call 911 right away-heat stroke is a medical emergency Move the person to a cooler place Help lower the person’s temperature with cool cloths or a cool bath Do not give the person anything to drink Heat Exhaustion WHAT TO LOOK FOR Heavy sweating Cold, pale, and clammy skin Fast, weak pulse Nausea or vomiting Muscle cramps Tiredness or weakness Dizziness Headache Fainting (passing out) WHAT TO DO Move to a cool place Loosen your clothes Put cool, wet cloths on your body or take a cool bath Sip water Get medical help right away if: You are throwing up Your symptoms get worse Your symptoms last longer than 1 hour Heat Cramps WHAT TO LOOK FOR Heavy sweating during intense exercise Muscle pain or spasms WHAT TO DO Stop physical activity and move to a cool place Drink water or a sports drink Wait for cramps to go away before you do any more physical activity Get medical help right away if: Cramps last longer than 1 hour You’re on a low-sodium diet You have heart problems Sunburn WHAT TO LOOK FOR Painful, red, and warm skin Blisters on the skin WHAT TO DO Stay out of the sun until your sunburn heals Put cool cloths on sunburned areas or take a cool bath Put moisturizing lotion on sunburned areas Do not break blisters Heat Rash WHAT TO LOOK FOR Red clusters of small blisters that look like pimples on the skin (usually on the neck, chest, groin, or in elbow creases) WHAT TO DO Stay in a cool, dry place Keep the rash dry Use powder (like baby powder) to soothe the rash
The CDC Created this Resource regarding Heat Related Illness available here: https://www.cdc.gov/disasters/extremeheat/warning.html#text

Cooling Centers in King County: https://kcemergency.com/2021/06/24/cooling-centers-in-king-county/

Cooling Centers in Seattle, WA: https://durkan.seattle.gov/2021/06/city-of-seattle-opens-additional-cooling-centers-and-updated-guidance-for-staying-cool-in-extreme-heat%e2%80%af/

King County Public Health – Hot Weather: How to Stay Cool and Safehttps://kingcounty.gov/depts/health/emergency-preparedness/preparing-yourself/hot-weather.aspx

CDC – Water and Healthier Drinks: https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fhealthywater%2Fdrinking%2Fnutrition%2Findex.html

Mayo Clinic Water – How Much Should You Drink Everyday: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Environmental Working Group – Sunscreen Guide: https://www.ewg.org/sunscreen/

My favorite sunscreen – Badger Mineral Sunscreen: https://www.badgerbalm.com/collections/mineral-sunscreen

Seattle Fire Department – Fireline Blog – Enjoy the heat safely: https://fireline.seattle.gov/2017/05/26/enjoy-the-heat-safely-2/

Naturopathic Pediatrics – Blueberry Lemon Popsicles – A Cool Treat for a Hot Day: https://naturopathicpediatrics.com/2018/07/06/blueberry-lemon-popsicles-a-cool-treat-for-a-hot-day/

Seattle Children’s Hospital – Heat Exposure and Reactions: https://www.seattlechildrens.org/conditions/a-z/heat-exposure-and-reactions/

Seattle Children’s Hospital – On the Pulse Blog – Summer Heat Wave: Four Things Parents Should Always Keep in Mind: https://pulse.seattlechildrens.org/summer-heat-wave-four-things-parents-should-always-keep-in-mind/

HealthyChildren.org – Protecting Children in Extreme Heat: https://www.healthychildren.org/English/safety-prevention/at-home/Pages/Protecting-Children-from-Extreme-Heat-Information-for-Parents.aspx

KidsandCars.org – What to do if you see a child or animal alone in a vehicle: https://www.kidsandcars.org/2019/03/01/what-to-do-if-you-see-a-child-or-animal-alone-in-a-vehicle/

Humane Society – Keep Pets Safe in the Heat: https://www.humanesociety.org/resources/keep-pets-safe-heat

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