Southern California is facing a dangerous heat wave, and hospitals are preparing for a wave of patients suffering from heat-related illnesses. Dehydration and overexertion during extreme temperatures can take a toll on the body, leading to a range of symptoms.
Dr. Daniel Kijner of Providence Holy Cross Medical Center explains that early signs of heat exhaustion can include nausea, fatigue, and dizziness, which can progress to more serious conditions. He emphasizes that seeking medical attention is crucial if you experience these symptoms.
One common mistake that exacerbates dehydration is consuming alcohol during outdoor events, according to Dr. Kijner. Caffeinated beverages like coffee and soda can also contribute to dehydration. While water is essential for hydration, fruits and vegetables are valuable sources of fluids and electrolytes, providing a healthier alternative to sugary sports drinks.
Some of the best hydrating fruits and vegetables include: cherries, strawberries, watermelon, cucumber, celery, apples, oranges, cantaloupe, grapefruit, peaches, lettuce, broccoli, spinach, and zucchini. Dr. Jaclyn Railsback of the Cleveland Clinic suggests incorporating these into smoothies for a refreshing and nutritious way to stay hydrated.
Despite the benefits of these foods, they shouldn’t replace water entirely. During extreme heat, it’s recommended to drink eight to twelve glasses of water per day. If you’re engaging in outdoor activities, drink water every 20 minutes.
To minimize the risk of heat-related illness, try to avoid strenuous activity outdoors between 3 p.m. and 6 p.m., the hottest part of the day. Dr. Kijner advises scheduling activities for the cooler morning or evening hours. Wearing loose-fitting, light-colored clothing and taking frequent breaks in the shade are also crucial.
By following these tips, you can stay safe and healthy during this intense heat wave. Remember, staying hydrated, avoiding extreme exertion during the hottest hours, and taking precautions against heat exposure are essential for protecting your well-being.
