Tips on how to beat the heat this summer in Texas

HAYS COUNTY — It’s no secret that summers in Texas are brutal, so knowing how to take care of yourself during the hot temperatures is vital.

The heat index for Hays County, according to the National Weather Service, has been reading at least 100 degrees Fahrenheit, if not more. Heat index, which is also known as the apparent temperature, is what the temperature feels like to the human body when relative humidity is combined with the air temperature. This has important considerations for the human body's comfort — when the body gets too hot, it begins to perspire or sweat to cool itself off.

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When it comes to the summer heat, there are two types of medical injuries that can occur: heat exhaustion and heat stroke.

“Heat exhaustion typically occurs when the internal temperature is 101 degrees to 104 degrees and you can have symptoms such as rapid heart rate, low blood pressure, extreme weakness and fatigue, feeling dizzy, lightheaded and off balance. But generally, you have this profuse sweating, [as] it's a mechanism of your body to protect itself and try to cool itself down rapidly. You can also get some headaches, abdominal cramping, nausea, vomiting, diarrhea and some muscle cramps,” said Dr. Michael Banyasz, medical director at Baylor Scott & White in Buda.

“Heat emergencies are kind of like a continuum, so they go from heat exhaustion and progress when things get worse all the way to the other extent, which would be heat stroke, which is more serious. You have some sort of [central nervous system] dysfunction, so you're very confused or unresponsive. You also have some additional organ and tissue damage — your kidneys, liver [and] muscles can break down. These typically occur when your internal temperature gets over 104 degrees Fahrenheit.”

Dr. Banyasz added that whenever there is any confusion or altered mental status, 911 should be called and that person should go to the emergency department at a hospital as that is a concern for heat stroke, which is a life-threatening emergency.

Hydration is key. While he couldn't say the exact amount of water a person should drink in a day, Dr. Banyasz said that people should stay hydrated when they are outside in hot temperatures.

“Our bodies are losing water even without heat. When we're out in the heat, we're losing more water than we normally would need in a day. If you were isolated inside in the cooler environment, it'd be recommended to drink eight full glasses of water a day, but then when you're out in the heat, that changes because now you're losing water through sweat so you need to replenish more water,” he said. “You definitely need to be drinking a lot of water when you're out in the heat. The key to determine would be the color of your urine. If the color of the urine is very dark and concentrated, then you're dehydrated. If it's lighter, then you're probably keeping up with your fluids … Things to stay away from are going to be any sugary or alcoholic drinks [as] they will make the dehydration worse, which will cause a heat emergency. Water [and] some Gatorade would be the recommended fluids of choice.”

Traveling

Traveling during the summer is common and even though it is hot outside, people will still be drawn to pack up their car for the weekend to go on a road trip.

Dr. Banyasz provided the following tips for traveling during the summer:

• Wear lightweight clothing

• Ensure that the air conditioning works in the vehicle

• Adjust travel schedules to when the heat and humidity is more mild (early morning/late evening)

• Keep water on hand to stay hydrated

Parents with Children

Children will get hotter quicker than adults, according to Dr. Banyasz. They will need to drink more water and cool down more frequently than adults.

“You just need to be aware of that and take frequent breaks. I think planning activities outdoors early in the morning [or] late at night when the heat and humidity aren't as high [and] staying out there for very short periods and coming inside to get cooled off and drinking lots of water,” he said. “If you're traveling during the day with kids, now's not the time for a kid to stay in a car unattended in the heat. That could be a life threatening emergency.”

Sunburns & Medication

The skin can burn if it gets too much sun exposure without proper protection from sunscreen or clothes. To help heal and soothe stinging skin, it is important to begin treating sunburn as soon as possible by getting out of the sun and using the following tips by the American Academy of Dermatology.

• Take frequent cool baths or showers to help relieve the pain. After the shower, leave the skin partially wet and apply a moisturizer to help trap the water in the skin

• Use a moisturizer that contains aloe vera or soy to help soothe sunburned skin. If a particular area feels especially uncomfortable, apply a hydrocortisone cream

• Consider taking pain relief medication to help reduce any swelling, redness and discomfort

• Drink extra water

• If the skin blisters, allow the blisters to heal. Blistering skin means it is a second-degree sunburn

• Take extra care to protect sunburned skin while it heals. Wear clothing that covers the skin when outdoors

Dr. Banyasz also explained that many people do not know that some drugs and dietary supplements can make the hot temperatures worse. These include: antihistamines like Benadryl;  decongestants; heart medications such as beta blockers; and blood pressure medications.

Pets

Just like humans, the summer heat temperatures can also affect pets. If owners can’t stand the heat outside, it’s likely too hot for pets to be outside for long periods as well. However, if they must be kept outdoors, shaded/ventilated shelters should be in place for pets to escape the heat.

Dr. Alice Dietz at Sunset Canyon Veterinary Clinic in Dripping Springs said they have been seeing more patients presenting for evaluation as a result of heat injuries.

“Body temperatures in our pets increase quickly in this extreme heat that we are currently experiencing. Therefore, pets should stay at home and never be left in a vehicle; even short trips to the gas station can become deadly,” she said. “Dogs with predisposing factors are especially at risk; this includes pets that are obese, working and/or active, long coated, short-faced, new Texas residents (due to lack of acclimation) and puppies. Being wary of small changes our pets may be exhibiting can help save their lives.”

Heat stroke can sneak up quickly on pets, Dr. Dietz said. If a pet looks hot, then they are probably hot, so cooling them down quickly is key. The best way to cool them down is using cool tap water to wet the coat down and using fans to blow over the body, as well as ensuring that they always have access to clean, fresh water.

“For a normal day with normal activity, a rough estimate of how much a dog will normally drink is about 1.25 cups per 10 pounds of body weight, however, intake can increase drastically if activity and/or environmental temperatures rise,” Dr. Dietz explained. “Most animals will stop drinking prior to making themselves ill, but if they do take in too much too fast, regurgitation can occur. One way to get around this for large breed dogs is offering ice cubes for hydration rather than having them gorge on water.”

Walking the dog is the average go-to for owners to ensure that they are exercising. However, it’s best to look at the time and temperature before stepping foot outside. Dr. Dietz said that owners should look at taking their dog on a walk at or before 6 a.m. or after 9 p.m. in extreme temperatures.

“Oftentimes, owners forget to allow the hot ground to cool before walking their pets outside and will go out immediately at sunset when the ground is still potentially dangerous. We recommend owners placing their hand on the pavement for at least 10 seconds and if it's too hot for their hand, then it's likely too hot for their pets' paws,” she said. “On the contrary, hiking shoes for pets can be purchased from pet supply stores, but should be fitted appropriately to the size of the dog. If used, owners should remove the shoes as soon as possible after activity as their paws need to dry out from the perspiration that may accumulate in the shoe.”

There are indoor activities pets can participate in instead of running around outside, depending on how much space owners have and the size of their pet.

“For felines, vertical spaces to climb indoors are a great way to exercise them when the outdoors are too hot.  For canines, playing fetch with toys is a way to allow pets to stretch their legs while inside the home. Mental stimulation is also a great form of exercise and comes in the form of food puzzles or snuffle mats,” Dr. Deitz said. “Contrary to the old wives' tale, teaching old dogs new tricks is a fun way to engage them while indoors. If pets are lucky enough to have access to a pool, swimming is also a perfect way to beat the Texas heat.”