Beat the Heat When Enjoying Outdoor Adventures

Brought to you by Tualatin Valley Fire and Rescue

Plan to take advantage of warmer temperatures this summer? We’ve got some tips to beat the heat and keep outings fun.

Tualatin Valley Fire & Rescue responders want to remind individuals of all ages to limit their exposure to the sun and heat and take steps to prevent heat-related illnesses. Those who live with diabetes are especially encouraged to take precautions when heading outdoors.

Heat can add stress to the body while people perform their daily activities and exercise.

Switch up your workout. Working out earlier in the day and shortening your workout to compensate for the heat will limit that stress. You might consider going for a hike or walk in the morning and finding a shady spot to enjoy a picnic. Wear shoes when walking on hot pavement to eliminate the chance of getting burns on your feet.

Avoid getting sunburns. People with sunburns tend to dehydrate. Drinking plenty of water and cool fluids and avoiding alcohol will help to prevent dehydration and stabilize blood sugar levels.

Don’t wait until you’re thirsty to drink. Drink sports beverages to help replace salt and minerals lost due to sweating. For diabetics, alcohol can cause blood glucose levels to drop soon after drinking and continue to remain low hours later.

If you or your loved ones are living with diabetes, know how to recognize a medical emergency, what to do when one occurs, and take steps to prevent one from happening. To reduce the risk of blood sugar emergencies and prevent dangerous highs and lows, know your blood glucose goal range, check your blood sugar more frequently, and be aware of warning signs. These signs can vary for each person with diabetes.

According to the American Diabetes Association, signs of low blood sugar can include shaking, sweating, dizziness, blurred vision, headache, rapid heartbeat, irritability, drowsiness, and hunger. Signs of high blood glucose may include increased thirst and urination, blurred vision, dry skin, and drowsiness.

TVF&R is concerned that at-risk individuals may become victims of heat-related illness. Warning signs of heat exhaustion include heavy sweating, paleness, muscle cramps, weakness, dizziness, headache, and fainting. Signs of heat stroke may include high body temperature; red, hot, dry skin (no sweating); rapid pulse; headache; dizziness; nausea; confusion; or unconsciousness. If you see these signs, seek medical attention and attempt to cool the person with a cool bath or shower, or find a shady or air-conditioned location.

Heat-related illness is cumulative. Take short breaks in an air-conditioned building such as a library, community center, shopping mall, movie theater, etc.

For more health safety tips, visit www.tvfr.com.