What is a heat wave?
A heat wave is defined as abnormally high temperatures that last for two or more days. The temperatures must be outside of historic highs in the specific region. It's difficult to identify the number of heat waves recorded in 2023, however, it was the hottest year on record. To name a few, Phoenix, AZ recorded 31 straight days over 110 degrees Fahrenheit; Miami, FL endured 46 consecutive days with a heat index (combination of temperature and humidity) over 100 degrees Fahrenheit; and, in early September areas around New York City approached 100 degrees Fahrenheit.
Why are summer heat waves dangerous?
Prolonged periods of excessive heat place serious stress on infrastructure. This includes power grid (electricity use), transportation, agriculture, and water supplies. These events are also a public health concern. Days of extreme heat are associated with cardiovascular mortality, meaning that people may be more likely to die from a heart-related cause during heat waves. The risk for heat illnesses also increases where one group of researchers reported a 10-fold higher risk of severe heat diseases during summer heat waves.
Individuals at the highest risk for injury during a heat wave are elderly, children, those with jobs that require them to work in the heat (e.g., construction, warehousing), and people who are not physically active. Underlying disorders such as obesity, high blood pressure, and other heart diseases can also increase one's risk.
Strategies to protect yourself during a heat wave.
Stay hydrated - drink water throughout the day - even if you're not thirsty. If you've been sweating profusely then considered a hydration drink that contains some carbohydrate and electrolytes. Stay away from drinks that cause dehydration such as caffeine and alcohol.
Reduce outdoor physical activity - if possibly exercise indoors. Consider postponing outdoor sporting events, especially those during mid-day. If you have to work in the heat then take rest breaks every hour. For example, if temperature is above 96 degrees Fahrenheit then it's recommended that you work for 45 minutes and rest for 15 minutes each hour.
Eat small meals that are easy to digest.
Avoid sun exposure - sun burns can reduce your ability to regulate body temperature.
Do not take salt tablets (unless instructed by your physician) - salt tablets can slow down your gut's ability to digest and can lead to intestinal problems. Oral rehydration solutions are better for increasing sodium levels in the body.
Spend time in air conditioned areas if possible.
Take cool showers
Check on each other - check-in with neighbors, family, and friends. Make sure they have access to air conditioning, drinking water, and food.
If you, or someone you know starts to experience heat illness-related symptoms such as muscle cramps, nausea, dizziness, or loss of consciousness then place them in cool water and call 911.