5 safety tips for the East End heat wave

By Dr. Steven Ouzouzian

Heat waves can be dangerous, especially for vulnerable populations. Staying safe requires proactive measures. Here are five essential tips, to help you stay healthy during extreme heat, which Long Island’s East End will deal with through Wednesday:

1. Hydrate Constantly, Don't Wait for Thirst: Thirst is not a reliable indicator of dehydration. During a heat wave, your body loses fluids rapidly through sweating. Begin hydrating before you feel thirsty and continue throughout the day. Water is the best choice, but you can also replenish electrolytes with sports drinks (in moderation) or by consuming fruits and vegetables like watermelon and cucumbers. Avoid sugary drinks and excessive caffeine, which can dehydrate you further.

2. Seek Cool Environments: When temperatures soar, prioritize staying in air-conditioned spaces as much as possible. If you don't have air conditioning at home, visit public places like libraries, shopping malls, or community cooling centers. Even a short break in a cool environment can significantly reduce your risk of heat-related illness. Health facilities see a surge in heatstroke cases during heat waves, often from individuals lacking access to cool environments.

3. Dress for the Heat: Lightweight, loose-fitting, and light-colored clothing helps reflect sunlight and allows for better air circulation, keeping you cooler. Protect yourself from the sun's harmful rays by wearing a wide-brimmed hat and sunglasses.

4. Schedule Activities Wisely: Avoid strenuous outdoor activities during the hottest parts of the day, typically between 10 a.m. and 4 p.m. If you must be outside, take frequent breaks in the shade or air conditioning. Reschedule or modify your exercise routine to avoid overheating. Consider cooler times like early morning or evening for physical activity.

5. Check on Vulnerable Individuals: Heat waves disproportionately affect the elderly, young children, and those with chronic health conditions. Regularly check on family members, neighbors, and friends who may be at higher risk. Signs of heat exhaustion include heavy sweating, headache, dizziness, nausea, weakness, and muscle cramps. Heatstroke, a medical emergency, is characterized by a high body temperature (above 103°F), confusion, seizures, and loss of consciousness. If you suspect someone is experiencing heatstroke, call 911 immediately and take steps to cool them down while waiting for medical assistance.

By following these tips, you can significantly reduce your risk of heat-related illness and stay healthy during a heat wave, while also keeping family and friends safe.

Dr. Steven Ouzounian is Medical Director of Quality at Northwell Health's Peconic Bay Medical Center in Riverhead.