With temperatures soaring and extreme heat forecasted throughout next week, health officials are reminding people to stay safe — and cool — during the heat wave.
“If it’s not super important to do something, just wait it out,” said Dr. Mark Harvey, a family medicine physician at Kaiser Permanente. “If you’re looking for an excuse for procrastination, this is it.”
Here’s a list of five do’s and five don’ts for staying safe in the extreme heat:
• DO: Keep your home cool.
“Probably the most important thing to do is really manage the environment you live in,” Harvey said.
If you have an air conditioner, use it, Harvey said. If not, open windows in the evening when temperatures are cooler. Then, in the morning, close up the house and pull the shades so the sun isn’t shining into the house, Harvey said.
Fans are helpful when the temperature is lower than body temperature, 98.6 degrees, he said. When the temperatures exceed body temperature, they’re not as helpful for cooling, Harvey said.
• DON’T: Use appliances.
“Don’t use the stove or oven to cook,” Harvey said, “that’s just going to warm the house up more.”
Instead, use the microwave, he said. And avoid using other appliances that heat up, such as vacuums, hair dryers and clothes dryers.
“It’s an excuse to not do the laundry on that day,” Harvey said.
• DO: Seek air conditioning.
If you don’t have air conditioning at home, seek cooler air during the heat of the day, Harvey said.
Go to a friend or family member’s house, go see a movie, or go shopping, he said.
“Our bodies, for the most part, can tolerate things pretty well,” Harvey said. “But when it gets all day, all night and you’re sleeping and it’s hot, the body needs a break.”
• DON’T: Exercise outside.
Avoid exercising in the heat of the day, Harvey said. And those with significant medical conditions should skip outdoor workouts altogether, he said.
“If you’re young and healthy and you like to exercise, it’s still OK to do it, but do it early in the morning or late in the evening,” Harvey said.
Before venturing out, though, Harvey recommends drinking at least 16 ounces of water. And Dr. Jim Heid, a family physician with Legacy Medical Group — Salmon Creek, suggests working up to spending time in the extreme heat.
“If you haven’t been spending a lot of time outside, spending a whole day outside when it’s 90 degrees-plus isn’t the smartest idea,” Heid said.
• DO: Stay hydrated.
Another important thing for surviving extreme heat is to stay hydrated, Harvey said.
“Really pay attention to the appearance of your urine and your urine output,” he said.
“Thirst isn’t a good indicator,” he added. “The thirst kicks in later. You’re already playing catch up if you wait until you’re thirsty.”
A sign of good hydration is urine that’s clear or pale yellow, Harvey said.
“If it’s coming out dark, you need to increase your fluid intake,” he said.
Parents should also be sure to remind their kids to drink plenty of water, Heid said. Kids aren’t generally as affected by the heat and will stay active, he said. They should be drinking at least half as much water as adults, Heid said.
• DON’T: Drink alcohol.
“Alcohol is not a great way to keep cool because it dehydrates you,” Heid said. “You have to drink at least a glass of water for every alcoholic beverage just to keep up.”
The high temperatures also mean people are losing more fluids by sweating and should drink two or three glasses of water per alcoholic drink, Heid said.
• DO: Be safe around water.
When the temperatures climb, people tend to head to local rivers and lakes to cool off.
The water coming off of the mountain is still cold, despite the temperature outside, Heid said. That alone can make water activities risky. But alcohol consumption can make them dangerous, he said.
“The risk of hyperthermia is increased if you’ve had alcohol,” Heid said.
Alcohol can also cause people to take risks they otherwise wouldn’t, he said.
Children should always be supervised around water and wear approved life vests, Heid said.
• DON’T: Drink sugary drinks.
During the warm weather, avoid caffeine and sugary drinks.
“Sugary drinks like fruit juices or Gatorade should be diluted with water if you’re going to drink them at all,” Harvey said.
Sugary drinks aren’t absorbed well by the body and don’t hydrate as well as water, he said.
For those who want or need electrolyte replacement, Heid suggests sports drinks like those sold at outdoor stores.
• DO: Know the signs of heat illness.
The early signs of heat illness are nausea, headache and fatigue, Harvey said. Anyone experiencing those symptoms should get their body temperature down by getting into air conditioning, drinking cool fluids or taking a cold shower.
Additional signs of heat illness that appear later include muscle cramping, confusion, feeling disoriented and not sweating. Anyone feeling confused or disoriented should call their physician, Harvey said.
• DON’T: Wear dark clothing.
Dark clothing absorbs sunlight. Avoid getting overheated by wearing light-colored clothing, which reflects the sun, and loose-fitting clothing, which allows air to circulate, Harvey said.
In addition to keeping a person cooler, hats with brims all the way around provide more sun protection than ball caps, Heid said.
Stay cool
Clark Regional Emergency Services Agency has contacted community partners to set up cooling centers during the extreme heat.
• Firstenburg Community Center, 700 N.E. 136th Ave., Vancouver: 5:30 a.m. to 9 p.m. Monday through Thursday; 5:30 a.m. to 8 p.m. Friday; 8 a.m. to 7 p.m. Saturday; noon to 6 p.m. Sunday.
• Marshall/Luepke Community Center, 1009 McLoughlin Blvd., Vancouver: 5:30 a.m. to 9 p.m. Monday through Thursday; 5:30 a.m. to 8 p.m. Friday; 7 a.m. to 7 p.m. Saturday; closed Sunday.
• Washougal municipal complex, 1701 C St., Washougal: City Hall, 8 a.m. to 5 p.m. Monday through Friday; Washougal Library, 10 a.m. to 6 p.m. Saturday; Washougal Community Center, 2 to 6 p.m. Sunday.
• CRESA will post additional information about cooling stations on its blog, www.cresa911.blogspot.com, as it becomes available.
Keep pets safe
Pets are also at risk for health issues during the extreme heat.
Here are some tips from DoveLewis Emergency Animal Hospital and the Oregon Humane Society for keeping pets safe:
• Never leave your pet in the car — even for short periods of time. The temperature inside vehicles can reach dangerous levels within minutes, even with the windows cracked. In addition, the metal in truck beds can get hot and burn paw pads.
• Don’t leave pets unattended outside when it gets hot. If they’re outside, make sure they have shade and plenty of water.
• Watch for signs of heatstroke, such as heavy panting, staring, anxious expressions, rapid heartbeat, vomiting, collapse and warm, dry skin.
• Don’t overdo exercise in the heat. Keep walks to a gentle pace and make them short.
• Give your pet extra water, whether indoors or outside.
• Take extra precautions with older dogs and dogs with shorter noses, which are at greater risk for heatstroke.
• Use pet-safe sunscreen. Pets can get sunburned, especially if they have light-colored fur. Rub a bit of pet-safe sunblock on unprotected areas, such as the tips of ears, skin around lips and the tip of the nose. Sunscreen that is safe for babies is safe for pets.
