Deciding whether outdoor activities are safe in the summer heat deserves more than a look at the thermometer. A West Virginia University exercise physiologist says it’s not the temperature that matters most, but how hot it feels.

Brian Leary, assistant professor and director of tactical performance physiology in the WVU School of Medicine Division of Exercise Physiology, explains that the heat index takes into account both temperature and humidity. For example, low humidity “feels” cooler than high humidity.

He suggests using a weather app that offers a “real feel” or “apparent temperature,” especially for those more susceptible to extreme temperatures, including children, older adults, outdoor workers, and individuals with chronic medical conditions such as cardiovascular disease and diabetes. 

“When the heat index is greater than 80 degrees Fahrenheit, individuals should begin to exercise caution, especially if they are in charge of youth or older adults, both of whom are high-risk populations. Individuals can find detailed heat index charts through National Weather Service heat safety resources. 

“To make outdoor activities safer in the heat, dress in lightweight, light-colored clothing that reflects heat and sunlight. Drink plenty of water to replace fluids lost while sweating. Take frequent breaks in the shade or air-conditioned environments. Slow down and avoid strenuous activities, especially during the hottest time of the day, typically 10 a.m. to 4 p.m. If you must be outdoors, schedule activities for the cooler morning or evening hours. 

“Children are less efficient at regulating their body temperatures and their small body sizes can heat up more quickly. Make sure they are dressed appropriately, drink plenty of water and take frequent breaks.

“Outdoor workers frequently do strenuous activities during the hottest part of the day. Those activities raise internal body temperature, which exacerbates the effect of temperature and humidity. They also tend to wear personal protective equipment which limits the body’s ability to cool itself.

“Adults age 65 and older and those with chronic conditions have a reduced ability to cool themselves, and some medications impact temperature regulation.

“Early signs of doing too much in the heat include feeling dizzy or lightheaded, feeling tired, and dry mouth or thirst. Continuing to do too much may result in a heat cramp or muscle spasms, with heavy sweating, and fatigue or thirst. This may lead to a more serious condition, heat exhaustion. Signs include cool, moist, pale, flushed or red skin, heavy sweating, headache, dizziness, weakness or exhaustion, and nausea or vomiting. 

“If experiencing symptoms of heat exhaustion, stop activity and move to a cooler place, preferably air-conditioned. Drink small amounts of water or sports drinks. Remove unnecessary clothing. And call 911 if the person refuses water, vomits or loses consciousness.

“If cooling does not take place, individuals may progress toward heat stroke, which can result in loss of consciousness and death. Signs include changes in consciousness, decreased alertness or complete loss of consciousness, throbbing headache, confusion, a pulse that’s rapid and weak, breathing that’s rapid and shallow, vomiting, body temperature above 105 degrees Fahrenheit and seizures.

(Newswise/HG)