5 tips to stay healthy in the heat

Andrew Waller, MD

Pulmonology

The dark days of winter are officially gone, making way for brighter dawns, warmer days and the way our southern sun feels against your skin. Whether you’re more of an indoor person or love soaking up the sunshine, the heat and humidity that come with living in the South can be a breath of fresh air after a chilly winter. Unfortunately, it can also add safety risks.

Andy Waller, MD, shared five tips to stay healthy in the heat as we look ahead to summer.

Heat and humidity can leave us feeling less than our best

“When we experience high temperatures outside, we can be affected by the heat, humidity and the air quality,” said Dr. Waller. “These can have negative effects for everyone, but especially those who may have lung disease and other health conditions.”

1. Stay indoors during the worst heat

“During the late spring and into summer, temperatures can rise high enough to cause a genuine risk to your health,” said Dr. Waller. “The best thing to do when you know it’s too hot to stay outside safely is to stay indoors during what is often referred to as ‘the heat of the day. ’Between about 10 a.m. to 4 p.m., stick to the shade or inside cool buildings.”

Dr. Waller noted you may want to run earlier in the morning or switch to a run in the late afternoon or early evening to take advantage of the temperature dropping as the sun sets.

2. Hydration is key to beating the heat

“Don’t wait until you feel thirsty to drink water,” said Dr. Waller. “If you don’t have access to a tap, fill a reusable bottle with water and keep drinking throughout the day. How much each person needs each day is unique to them and affected by factors such as their overall size, activity level and how hot or humid it is on any given day.”

In general, Dr. Waller noted that an adult will likely need to drink between 90–130 ounces of water daily, especially during the summer. Sweating causes dehydration and the early symptoms of heat stroke and overheating can sometimes be hard to identify.

3. Don’t push yourself too hard

“Don’t overexert yourself,” said Dr. Waller. “Trying to work as hard as you can to get a task done faster and get back inside is a well-intentioned idea, but it can actually do more harm than good.”

If you need to be outside on a hot day for work, sports, yard work or for any other reason, take your time and take it easy. Make sure you wear breathable fabrics such as linen or cotton and stick to lighter colors that absorb less heat. It also helps to stay in the shade as much as possible.

4. Enjoy that air conditioning

“If you have air conditioning, set it to a reasonably comfortable temperature and stay inside whenever you can,” said Dr. Waller. “If you don’t have access to A/C in your home, consider heading out to a public space such as the library or an indoor shopping center to take advantage of cooler air.”

During periods of exceptional heat, local city or county governments may open cooling centers, which are spaces where the public can go to find cooler temps and spend some time.

5. Air quality is at its best during the early mornings

“If you’re prone to allergies, you like to garden or exercise, or you’re just someone who enjoys spending a lot of time outside, morning is the best time for those activities,” said Dr. Waller. While the sun is rising, the temperatures won’t be quite as hot, and air quality is usually much better. “My recommendation is to monitor air quality alerts, which in our area are most common in July and August, due to high ozone. I would limit outdoor activities on days when air quality is reported as unhealthy, very unhealthy or hazardous,” Dr. Waller emphasized.

“If you have respiratory symptoms from a health condition, be extra cautious in the summer heat as you are most at risk when the temperature increases,” said Dr. Waller. “If you have concerns, speak to your primary care physician about what adjustments you may need to make to your daily routine.”

“If you have respiratory symptoms from a health condition, be extra cautious in the summer heat as you are most at risk when the temperature increases,” said Dr. Tillis.