How to stay healthy and hydrated amid a heat wave

Public Health — Seattle & King County provides tips to stay healthy in hot weather and how to recognize and address heat exhaustion and heat stroke.

At home:

• Spend more time in air-conditioned places. If you don't have air conditioning, consider visiting a library, mall, movie theater or other cool public place.

• Cover windows that receive morning or afternoon sun.

• Dress in lightweight clothing.

• Check up on your elderly neighbors and relatives.

• Drink plenty of water or nonalcoholic beverages.

• Don't wait until you're thirsty to drink.

If you go outside:

• Limit your direct exposure to the sun.

• Do not leave infants, children, people with mobility challenges or pets in a parked car, even with the window rolled down.

• Avoid or reduce strenuous activity.

• Limit outdoor activity to morning and evening hours.

• Avoid sunburn. Use a sunscreen lotion with a high SPF (sun protection factor) rating.

• Check with your physician if you are concerned about heat and the specific medications you are taking. Certain medications may increase sensitivity to heat. Do not take salt tablets unless directed to by a physician.

Dealing with heat exhaustion and heat stroke:

Heat exhaustion means a person's body reaches a temperature of more than 100 degrees.

Heat stroke describes a life-threatening condition when a person's cooling system stops working and body temperatures reach dangerous temperatures of 105 degrees or higher.

Heat exhaustion symptoms:

• Can't keep fluids down.

• Has a headache, weakness, extreme thirst or nausea.

• Has muscle cramps or pains.

• Is sweating profusely.

• Has a temperature of more than 100 degrees.

What to do:

• Cool the person down by having him sit in the shade.

• Pour cool water over the skin.

• Place a cold, wet towel on the back of the person's neck.

• Have the person sip cool water or Gatorade. (Not too fast, because vomiting will increase dehydration.)

• If the signs and symptoms do not improve within an hour, or if they get worse despite your efforts, the person may have heat stroke. In such cases call 911.

Heat stroke symptoms:

• Loses consciousness.

• Complains of shortness or breath, chest pain or abdominal pain.

• Is confused, delusional, or has any change in mental status.

• Is unable to drink or is vomiting.

• Has a temperature of more than 104 degrees.

What to do:

• Call 911.

• Have the person rest in a cool, shady place.

• Have him sip a sports drink such as Gatorade or Powerade if they are able.

• Wet the skin with cool water, wet towels or sheets. Place ice packs in the armpits, around the neck and in the groin.

• Have a fan blowing directly at the person, if possible.