Beat the heat: What to do in a heat wave to dodge a summer nightmare

El Nino is on it’s way and we all know what that means down under. When the danger of a hot summer arrives, leaving us sweltering and longing for a cool breeze, it’s easy to feel at its mercy. And even easier to fall into complacency. But even in the fiercest of summer moods, there are ways to waltz through the warmth. Suffer less. Stay clear of heat related stress. So dive in as we unravel our top 9 tips on what to do in a heat wave. And stay cool, composed, and cautious this summer.

Understanding Heat Waves

What is a Heat Wave?

A heat wave is an longer period of excessively hot weather, often accompanied by high humidity and little to no precipitation.

In general, a heat wave is determined by comparing the local temperatures to a historical average. A heatwave is declared when the temperature exceeds this average for several consecutive days or longer.

During a heat wave, the scorching temperatures can have various impacts on both the environment and human health. The lack of rainfall can lead to drought conditions, affecting agriculture and water resources. High humidity levels can make the heat feel even more oppressive, making it difficult for the body to cool down through sweating.

How does a heat wave happen?

Heat waves aren’t just a series of hot days; they’re prolonged, intense periods of scorching heat, often paired with stifling humidity.

Heat waves can be deadly, especially when they deviate from the norm. Preparation is key.

As recently as 2022, an estimated 61,000 people died as a result of a heat wave in Europe. Higher rates of death were seen among women, the elderly and the young.

As temperatures peaked, so did mortality rates.

So how do heat waves happen? And are they getting worse?

The Science Simplified

Heat waves are nature’s uninvited guests. They arrive when high-pressure weather systems become stationary over an area, trapping warm air.

The secret to understanding heatwaves, lies in the atmosphere’s behavior. Heat waves occur when a high-pressure system becomes stationary over a particular region. As air sinks from higher altitudes, it traps warm air near the surface, preventing cooler air masses from moving in and bringing relief. This stagnant air amplifies the temperature, leading to scorching conditions.

Urban Heat Islands can intensify this phenomenon for city dwellers.

Cities, with their vast expanses of concrete and asphalt, act like heat sponges. They absorb and retain heat more effectively than rural areas, making urban centers feel like ovens. On a hot summer day, New York City’s Central Park might register 90°F (32°C), while just a few miles away in the concrete-heavy Times Square, temperatures could be 5-7°F higher.

Similarly, Melbournes CBD can be 3 to 8 degrees hotter than the cities outer suburbs.

Takeaway: Urban areas intensify heat waves. If you’re in the city, find green spaces, ‘cool routes‘ or indoor havens to escape the heat.

How does climate change cause heat waves?

Our planet’s thermostat is rising, making heat waves more frequent and fierce.

It seems there’s a new and much worse heat wave every year.

In 2022, Europe sweltered.

In 2023, climate change fuel heatwaves rippled around the globe. From Portugal, to China, to Arizona and Nevada, heat waves have been driven by early record temperatures as global warming kicks in.

As mean temperatures warm around the globe, so do extreme temperatures. In Australia, CSIRO says the number of days above 35 degrees (a benchmark for heatwave conditions) will double with 2 degrees of warming.

So what does that mean for humans?

Analysis of data on European heatwaves indicate that the as the climate warms, more of us have and will continue to die in heat waves that become hotter, longer and more frequent over time.

Deaths from heat waves in the US have also jumped over the last decade…

So as more of us are impacted by heatwaves, it’s time we learned what exactly extreme heat is, and what to do during a heat wave.

What is ‘Extreme Heat” Temperature?

The definition of “extreme heat” varies by region and country, as it’s based on local climate conditions and historical temperature averages.

Generally, “extreme heat” is declared when temperatures are significantly higher than the average for a particular region and pose a risk to health and well-being. Here are some general guidelines:

1. United States: The National Weather Service (NWS) issues heat advisories when the heat index (a combination of temperature and humidity) is expected to reach between 100°F to 104°F (37.8°C to 40°C) for at least two consecutive days. It can vary depending on the region. In cooler northern areas, a heat advisory might be issued at lower temperatures than in hotter southern areas.
2. United Kingdom: The Met Office uses a Heat Health Watch system. Level 3, or “heatwave action,” is triggered when daytime temperatures are predicted to hit 86°F (30°C) or higher for at least two days and remain above 59°F (15°C) at night.
3. Australia: The Bureau of Meteorology issue heatwave assessments and warnings based on a region’s forecasted conditions. Heatwave conditions are often defined as periods in which daytime maximum temperatures are above a key threshold, usually 35ºC.
4. Canada: Environment Canada issues heat warnings when two or more consecutive days have daytime temperatures of 29°C (84.2°F) or warmer and nighttime temperatures of 14°C (57.2°F) or warmer, or when there are two or more consecutive days with a humidex value of 40 or higher.

Decoding Heat Alerts

Understanding heat alerts can be a lifesaver. Most countries have heatwave service that focus on forecasting the severity of heatwaves, so that we all know to prepare.

Here’s a quick guide to heat warnings in the US:

• Excessive Heat Warning: The red flag of heat alerts! It means that in the next 12 hours, temperatures are going to soar super high, feeling like 105° or even hotter for a couple of days. Plus, the nights won’t give you much relief, staying above 75°. Different places have their own rules for this warning, especially if they’re not used to such heat. It’s essential to act fast and stay safe because this kind of heat can be really dangerous.
• Heat Watch Alert: Think of this as a “heads-up” or a “stay tuned” message. If there’s a possibility that temperatures might skyrocket in the next 1 to 3 days, they’ll send out this alert. It’s not certain yet, but it’s good to be prepared.
• Heat Advisory: This alert is like a friend telling you, “It’s gonna be hot, be careful!” It’s given out when they expect it to feel like 100° or more for at least two days, and again, nights won’t cool down much. Some places might have different rules for this advisory, especially if they’re not used to such heat. It’s a reminder to take precautions and avoid getting sick from the heat.
• Excessive Heat Outlooks: This is like a weather sneak peek. If experts think there’s a chance for a big heatwave in the next 3-7 days, they’ll issue this outlook. It’s a way to give people, especially those who might need extra time to get ready, a heads up about what’s coming.

In Australia heatwaves are categorized into three levels:

1. Low-Intensity Heatwave: While conditions at this level are within the summer temperature range that the local population is generally accustomed to, there might still be a higher risk for vulnerable individuals, such as the elderly or those with pre-existing health conditions.
2. Severe Heatwave: This level indicates more challenging conditions. Vulnerable populations are at a higher risk of adverse health effects, and even those who are generally healthy might experience some heat-related symptoms if they don’t take precautions.
3. Extreme Heatwave: This is the most severe category. It indicates rare and dangerous heat conditions. At this level, even healthy individuals are at risk of heat-related illnesses, and the conditions can be life-threatening if precautions are not taken.

Heatwave services often have a forecast map that highlights areas where heatwave conditions are expected in coming days.

• Takeaway: Know the alerts system in your area, understand their meanings, and use the hacks down below to stay safe.

Heat Wave Health Hazards

Heat waves bring increasingly serious health risks as your body warms, from dehydration and heat exhaustion, to heat stroke.

Dehydration: The Silent Thief of Vitality

As heatwaves begin, there’s a quiet bandit that often goes unnoticed: dehydration. It doesn’t always announce its arrival with a fanfare, but its effects can ripple through every cell, every organ.

Symptoms: The Body’s Subdued Alarms

Dehydration is a master of subtlety. At first, it might just be a whisper of thirst, easily dismissed. But as it tightens its grip, the signs become harder to ignore. The mouth feels like a desert, parched and dry. Urine darkens, a clear signal that all’s not well. Fatigue sets in, making even the simplest tasks feel like mountainous challenges. The skin loses its elasticity, and a pinch test reveals its reluctance to snap back. Headaches emerge, and dizziness can make the world tilt on its axis.

Your Body’s Cry for Water

Water is the elixir of life, and when its levels dip, the body feels the strain. Every cell, every tissue yearns for hydration. Blood thickens, making the heart work overtime, pumping with increased fervor. The kidneys, those diligent filters, struggle to expel toxins, leading to concentrated urine. Cognitive functions blur, and focus becomes elusive.

Dehydration might seem like a side story, but its impact is profound. It’s a reminder that sometimes, the simplest things – like a glass of water – hold the most value.

• Takeaway: Listen to your body’s whispers, quench its thirst, and keep dehydration at bay.

Heat Exhaustion: Summer’s Sneaky Adversary

When summer unfurls its fiery tapestry, heat exhaustion lurks in the shadows, waiting to pounce. It’s not as fierce as its notorious cousin, heat stroke, but underestimate it, and you’re in for a rough ride.

Symptoms: The Subtle Whispers

Heat exhaustion is the master of disguise, often mistaken for mere fatigue. The skin becomes clammy and moist, a stark contrast to the dryness of heat stroke. A symphony of sweat pours out, as the body tries desperately to cool down. Paleness might take over one’s complexion, and a bout of dizziness can make the world spin. Muscles might cramp, and a headache, gentle but persistent, drums in the background. The pulse? It quickens, but remains on the weaker side.

The Body’s Quiet Distress

Heat exhaustion is the body’s SOS signal, a plea for cooler climes. As the internal temperature begins its upward climb, the body’s hydration levels plummet, leading to a dangerous dance of dehydration. The heart pumps faster, trying to send cooler blood to the surface. But with dehydration, this task becomes Herculean. The result? Fatigue, weakness, and a nagging nausea.

In the grand theater of summer ailments, heat exhaustion might not take center stage, but it’s a performance you won’t forget.

• Takeaway: Heed the signs, take timely action, and let the joys of summer remain untarnished.

Heat Stroke: Nature’s Silent Scorcher

In the theater of summer’s swelter, heat stroke is the uninvited lead actor. It’s not just about feeling a tad too warm; it’s a severe, life-threatening condition where the body’s thermostat goes haywire.

Symptoms: The Telltale Signs

At first, it might masquerade as mere discomfort. But soon, the signs become unmistakable. The skin, usually a giver of sweat, turns dry, hot, and eerily red. Confusion reigns supreme, making the most mundane tasks feel like insurmountable challenges. The heart, that tireless drummer, starts to race, pounding against the chest walls. Headaches, more intense than the usual, make their presence felt. And in extreme cases, the world might just fade to black as consciousness slips away.

The Body’s Rebellion

When heat stroke strikes, it’s as if the body is staging a revolt. The core temperature skyrockets, often surpassing 104°F (40°C). The natural cooling system, our sweat, fails, leaving the body trapped in its own heat. Organs, unaccustomed to such tropical internal climates, can start to falter. The brain swells, muscles break down, and the kidneys, overwhelmed by toxins, struggle to keep up.

When someone is in the throes of heatstroke, the key is to act quickly and cool them down immediately to prevent serious complications or death. Here’s what you should do:

1. Move to a Cooler Location: Get the person to a shady area or indoors, away from direct sunlight.
2. Call for Medical Help: Heatstroke is a medical emergency. Dial emergency services immediately.
3. Remove Excess Clothing: Strip down the person to their underwear to allow the skin to cool more effectively.
4. Cool the Skin: Use whatever means available to cool the person’s skin:

• Cold Water: Immerse the person in a tub of cold water or a cool shower. If these aren’t available, sponge the person with cold water.
• Ice Packs: Apply ice packs to the armpits, groin, neck, and back. These areas are rich in blood vessels close to the skin, so cooling them may reduce body temperature.
• Evaporative Cooling: If immersion is not possible, wrap the person in a cool, wet sheet and fan them vigorously.

5. Stay with the Person: Monitor their condition closely. If the person becomes unconscious or their condition deteriorates, they may require CPR or other life-saving measures.
6. Rehydration: Offer the person sips of water or a sports drink rich in electrolytes if they are conscious and able to drink. Avoid alcohol or caffeine.
7. Avoid Giving Medications: Medications like aspirin or acetaminophen should not be given to reduce body temperature in heatstroke. They can be harmful in this situation.

While you should start cooling someone with heatstroke immediately, get professional medical help as soon as possible. Heatstroke can cause unseen complications, such as organ damage, so treat it as the serious condition it is.

Bracing for the Blazing Heat

Supplies for a heat wave

When the sun decides to turn up the heat, be a step ahead. Start by filling your shelves with the non-negotiables. Top of the list? Water, and lots of it. But don’t stop there. Electrolyte-packed drinks are your secret weapon against mineral loss. And while you’re at it, think about

• non-perishable snacks,
• high-SPF sunscreen,
• chic sunhats,
• attire that lets your skin breathe
• wearable ice packs
• face washers (placed on your forehead or under your arms when wet to cool down)

Your Fortress Against the Furnace

Before the thermometer hits those record highs, ensure your home is a haven of cool. Here are some ideas

• Begin with the heart of cooling: your air conditioner. A quick filter change or a thorough clean might be all it takes to elevate its efficiency.
• As the sun rises, draw those curtains and blinds to keep it’s rays out of direct contact.
• Consider reflective films for your windows; they’re like sunglasses for your home. They reflect the suns rays and prevent heat from penetrating the glass.
• As the night beckons, open your windows and doors to cool your home.
• It’s not for every home bu a green or “living” roof that involves growing plants on your rooftop can provide insulation and \ cool the air around your home.
• Vertical gardens on walls act as natural insulators, reducing the heat that penetrates within.
• Use a “Cool Roof” Paint or Coating. There are special paints and coatings available that can reflect more sunlight and absorb less heat than a standard roof. Applying these to your roof can significantly reduce the heat that enters your home.
• Set Up Outdoor Water Features. A small fountain, pond, or even just placing large water-filled containers in your garden can help. As the water evaporates, it cools the surrounding air. This can be especially effective in cooling the air that enters your home if placed near windows or entrances.
• Optimize Ventilation: Know how to operate existing vents and windows in your home for optimal airflow. Sash windows for example have an optimal position for airflow. Pair this with ceiling fans for air circulation, keeping indoor temperatures more comfortable.

In the battle against a heat wave, your home is your fortress. Make it an oasis.

What to do in a heat wave

1. Acclimate before you activate

Adapt your body: When a heatwave hits, your body requires time to adapt.

Jumping straight into intense outdoor activities can be a shock to the system. Every year, approximately 650 individuals succumb to heat-related illnesses in the U.S. However, with gradual exposure, the body becomes more adept at warding off these illnesses.

Even better, stay inside and avoid intense activity. Watch some Netflix. Chill.

Takeaway: in the middle of a heatwave, take things slow. Don’t run around outdoors like a headless chook.

2. Avoid the Dehydration Dilemma

Water is Vital: Drink before you’re thirsty.

Before heading outdoors, hydrate. Always carry water and begin drinking before you feel thirsty. In a heat wave, thirst is a sign you’re already dehydrating. The ideal hydration indicator is the color of your urine – aim for a pale shade.

Takeaway: Prioritize hydration. Carry a water bottle, and sip regularly. Water, sports drinks and even fruit like watermelon can keep you hydrated.

3. Dress Cool

Light & Loose: Wear breathable fabrics like cotton or linen. They allow air circulation, helping you stay cool. Light-colored, loose-fitting clothing is ideal for hot conditions. Dark and tight clothes can trap heat and hinder the body’s cooling process.

Sun Protection: In Australia we say ‘slip, slop slap, seek, slide’. It means: slip on a shirt, slop on sunscreen and slap on a hat. Seek shade, slide on sunnies, simple as that.

A wide-brimmed hat, sunglasses, and sunscreen are your armor against the sun’s rays.

Takeaway: Dress for the weather, not for style. Your body will thank you.

4. Eat Light, Eat Right

Light Meals: Opt for salads, fruits, and light proteins. Heavy meals can add to your discomfort. For example, Mediterranean diets, rich in salads, fruits, and light proteins, are perfect for hot climates. Eating heavy foods makes you feel lethargic when it’s hot.

Takeaway: What you consume can make a difference to how you feel. Eat smart.

5. Stay indoors

Indoors is best: Stay indoors out of the direct sunlight for the best chance at keeping your body cool. You’ll also escape the high UV and smog levels that are often associated with heat wave conditions. It’s easier to stay hydrated indoors and to control the ambient temperature around you.

Takeaway: stay indoors to mitigate some of the risks that come with heat wave conditions, like heat exhaustion and heat stroke.

6. Outdoor Wisdom

Avoid Midday Sun: Plan activities for cooler hours. or at night. In Spain, the traditional siesta is a midday break, allowing people to avoid the hottest part of the day.

Seek Shade: Trees, umbrellas, or even a hat can offer relief.

Takeaway: Enjoy the outdoors, but do it wisely. Listen to your body and take breaks.

7. Your Car is a Greenhouse

Car safety: Don’t leave kids or dogs in cars. Cars can become heat traps due to the greenhouse effect.

Even on a moderately warm day, temperatures inside a car can skyrocket rapidly. Always ensure no one, especially children or pets, is left inside a parked car.

Takeaway: Even becoming distracted by a phone call and leaving a child or furry friend in your car for a short minute can be lethal.

8. Medication & Heat: A Risky Combination

Check your pills: Certain medications can increase vulnerability to heat.

For instance, some heart medications are diuretic, leading to fluid loss. Combining these with the dehydrating effects of heat can be perilous. As an example, taking blood pressure medication and then deciding to garden during peak afternoon heat may be a recipe for disaster.

Takeaway: check the side effects of any medications you take. If you’re unsure a specific medicine reacts with heat, err on the side of caution and stay cool inside.

9. Alcohol: a burning cocktail for disaster

Avoid alcohol, cut caffeine: Alcohol can accelerate dehydration. So can caffeine.

If you’re consuming these drinks in the heat, balance it with plenty of water at a ration of 1:1. 1 beverage followed by 1 glass of water.

Takeaway: Avoid alcohol, coffee, tea, and even energy drinks. Drink water or sports drinks instead.

In a Nutshell

Heat waves are nature’s furnace. And they’re getting hotter and more frequent with climate warming. Which means we all need to make ourselves resilient. With a little knowledge and caution, you can navigate them safely. Embrace the sun, but respect its power. Stay cool, stay hydrated, and stay informed by following these 8 proven hacks to spurn the burn. Then the summer is yours to enjoy!