By: Sydney Zinner
Fall semester may be starting, but Alabama’s summer heat isn’t going anywhere anytime soon! As Alabamians, we know the summer heat won’t keep us from enjoying a hike, outdoor recreation, or water monitoring!
Working (and playing!) safely in the summer requires preparation, mindfulness, and respect for your limits in the heat. Here are some ways to stay cool, hydrated, and safe during those hot days.
Hydrate
Proper hydration is crucial for maintaining your health in hot weather. The combination of sun, heat, and physical activity can lead to rapid dehydration, which can cause dizziness, headaches, and heat-related illnesses. Aim to drink water consistently throughout the day, even if you don’t feel thirsty.
For those engaging in physically demanding activities like hiking or water quality monitoring, consider drinks that replace electrolytes. Remember, by the time you feel thirsty, you’re already on your way to dehydration. Carry a reusable water bottle with you and take regular sips, especially if you’re active.
Take Breaks
Taking regular breaks is essential when working or recreating outdoors in the summer. Find a shady spot to rest and allow your body to cool down. If you’re monitoring water quality with Alabama Water Watch or participating in similar activities, schedule your most intense work during the cooler parts of the day—early morning or late afternoon.
Make your breaks effective by sitting down, hydrating, and relaxing, maybe enjoying the view at your monitoring location! This will help you maintain your energy levels and prevent heat-related fatigue.
Wear Light, Breathable Clothing
When spending extended time outdoors, your choice of clothing is your first line of defense against the heat. Opt for light-colored, loose-fitting, and breathable fabrics like cotton or moisture-wicking materials. These fabrics help keep you cool by allowing your sweat to evaporate more easily. Don’t forget a wide-brimmed hat and sunglasses to protect your face and eyes from the sun’s rays.
Consider clothing with built-in UV protection, especially if you’re working near reflective surfaces like water. A long-sleeved shirt (some are made with built-in UV protection) can protect your skin from harmful UV rays and prevent sunburn.
Protect Your Skin
Sunscreen is a must-have for any outdoor activity. Choose a broad-spectrum sunscreen with at least SPF 15 and apply it generously to all exposed skin. Reapply every two hours, or more often if you’re sweating or swimming.
Remember to protect often-missed areas like the back of your neck, ears, and the tops of your feet. If you’re spending time in the water, opt for a water-resistant sunscreen to ensure continuous protection.
Listen to Your Body
Your body will give you signs when it’s time to slow down or seek shade. Symptoms like dizziness, rapid heartbeat, excessive sweating, or nausea are warning signs of heat exhaustion. If you experience any of these, immediately stop what you’re doing, hydrate, and cool down.
It’s important not to push yourself too hard, especially in extreme temperatures. If you’re feeling unwell, take it seriously and seek help if needed.
Plan Ahead
Water quality monitoring with AWW is a rewarding and impactful activity, but may require additional planning in the warmer months. Before heading out to your site, check the weather forecast and plan your monitoring around the cooler parts of the day.
Bring plenty of water, snacks, and cooling towels. Wear a hat and sunglasses to protect yourself from the sun’s glare on the water. Ensure that all your equipment is in good condition and easily accessible so you can work efficiently without overexerting yourself.
Stay Informed
Before heading outdoors, especially for extended activities like hiking or water quality monitoring, always check the weather forecast. Pay close attention to heat advisories, which are issued when the combination of heat and humidity is expected to be dangerous.
Use reliable weather apps or websites that provide real-time updates and alerts. Many apps allow you to set notifications for heat advisories, thunderstorms, or sudden temperature changes, ensuring that you’re always aware of potential hazards.
If a heat advisory or excessive heat warning is in effect, it’s wise to adjust your plans. Consider rescheduling strenuous activities to cooler parts of the day or even postponing them until conditions improve. Remember, extreme heat can quickly lead to heat-related illnesses, so it’s better to err on the side of caution.
By staying informed and adapting your plans according to weather conditions, you can protect yourself from the risks of working or playing outdoors in the summer heat.
Stay cool out there!