As we face another intense summer in Houston, it's crucial to be prepared for the extreme heat. Did you know that heat-related fatalities annually outnumber those from hurricanes, floods, and tornadoes combined? In fact, FEMA is planning to add extreme heat to its list of disaster triggers. With a growing number of people moving to Houston, many might not be familiar with how dangerous the heat can be, says Cy-Fair Fire Department’s Justin Reed. 

            “I’ve seen firsthand the dangers of extreme heat,” says Justin Reed, Cy-Fair’s assistant chief–EMS. “It can cause heat exhaustion, heat stroke, permanent disability, and even death. However, heat-related emergencies are preventable with the right precautions.”

            According to a report from Public Citizen, an estimated 2,000 workers die, and 170,000 are injured by heat each year in the U.S. The risk is particularly high for those in construction, agriculture, and delivery jobs.

            To help you stay safe, Reed shares some essential tips divided into three categories: BEFORE, DURING, and AFTER exposure to extreme heat.

BEFORE THE HEAT

Stay hydrated. Drink plenty of water throughout the day. Don’t wait until you’re thirsty. Staying hydrated is crucial, especially in extreme heat. Incorporating specific foods into your diet like watermelon and cucumbers can also help you stay hydrated. NOTE to EDITOR: See attached tipsheet for more information on how to eat during extreme heat.

“One simple way to ensure you're drinking enough water is to monitor your urine,” shares Reed. “Drink enough so that you're still peeing regularly, and your urine is relatively clear. Darker urine can be a sign of dehydration. Remember, your body loses water faster in the heat, so sip water throughout the day. No need to count cups or ounces, just pay attention to your body.”

Plan ahead for the heat. Schedule outdoor activities for early morning or late evening. If you can’t avoid the heat of the day, give yourself a break the day before!

Know your limits. “Be especially careful if you are not acclimated to the heat,” says Reed. “Even if you’re accustomed to working outside elsewhere, remember that our heat is different!”

Check your medications. Some medications can increase sensitivity to heat. Speak with your healthcare provider about how your medications might affect you during high temperatures. 

“Additionally, many medications cause increase risk of sunburn,” says Reed. “More than five sunburns doubles your risk of skin cancer!”

Don’t forget your pets. Provide plenty of fresh water and shade. “Remember, hot concrete can burn their paws,” says Reed. “If it’s too hot for you to walk barefoot, it’s too hot for them.”

DURING THE HEAT

Stay cool indoors. Spend time in air-conditioned places. “If your home doesn’t have air conditioning, consider visiting public places like malls, libraries, or community centers,” suggests Reed. “Make sure the air is moving around you to promote convective cooling!”

Dress appropriately. Wear lightweight, loose-fitting, and light-colored clothing. A wide-brimmed hat can also help keep you cool, shares Reed.

Use sunscreen. Protect your skin from sunburn, which can hinder your body’s ability to stay cool. More than 2 people die of skin cancer in the US every hour!

Avoid direct sun. Stay in the shade as much as possible and avoid strenuous activities during peak sun hours.

Try cooling techniques. “Contrary to popular belief, dousing yourself in water might make your heat stress worse due to high humidity preventing effective convective cooling,” says Reed. “Use fans or a cool cloth on your skin instead.”

AFTER EXPOSURE

Monitor for heat illness. Be aware of the signs of heat-related illnesses, such as heat exhaustion and heat stroke.

“Symptoms of heat-related illnesses include heavy sweating, weakness, confusion, dizziness, nausea, and a rapid pulse,” shares Reed. “If someone shows signs of heat stroke, seek medical attention immediately.”

Cool down gradually: If you’ve been exposed to extreme heat, Reed advises cooling down gradually. Drink water, take a cool shower, or use a damp cloth on your skin. If you are in danger of heat stroke/exhaustion rapid cooling is required, but otherwise slow cooling is preferred.

Have a little R&R (rest and recovery). Give your body time to recover after being in the heat. Avoid strenuous activities until you’ve fully recovered.

          Finally, be aware that urban areas can be significantly hotter than surrounding rural areas due to concrete, asphalt, and buildings absorbing and retaining heat, notes Reed. This can exacerbate heat-related health issues for city dwellers—and Texas city dwellers in particular.

            “Texas heat is no joke,” he says. “It's a relentless combination of scorching temperatures and stifling humidity. Unlike dry heat, our humid weather prevents sweat from evaporating, putting everyone at greater risk for heat-related illnesses—and especially new residents that may not be aware of its dangers. Following these tips can help us all stay safe and beat the heat.”

For more info, visit https://www.cyfairfd.org/