Beat the Heat

Heat can make you sick. In some cases, heat can kill you. Protect yourself and stay cool during hot summer months.

On a hot day:

• If you can, cool down in a room that is air conditioned
• Visit a City of Grand Prairie swimming pool, the Splash Factory or Epic Waters
• Visit a Grand Prairie entertainment attraction
• Drink water often. Stay hydrated and don’t wait until you’re thirsty.
• Wear clothes that are light in color, made for warm weather and fit loosely
• Protect your skin from direct sunlight with sunscreen and a hat to prevent sunburn
• Work or play outside in the morning or evening when it is cooler. Stay indoors during the day from 10 a.m.-4 p.m. if possible
• If you work or play outside, take a break in the shade or in a cool room
• NEVER leave anyone in a parked car
• Infants and children should be dressed in cool, loose clothing. Shade their heads and faces with hats and ensure they are protected with sunscreen
• People over 65 may not compensate for heat stress efficiently and are less likely to sense and respond to changes in temperature.
• People who are overweight may be prone to heat sickness because of their tendency to retain more body heat.

Signs of Heat Exhaustion

• Mild headache, dizziness
• Excessive sweating
• Cool, pale, clammy skin
• Nausea, vomiting
• Rapid, weak pulse
• Muscle cramps
  
  

People experiencing heat exhaustion should:

• Get to a cool place and lie down
• Loosen or remove clothing
• Take a cool bath
• Sip water or a sports drink
• Seek medical attention if symptoms last more than an hour

Signs of Heat Stroke

• Throbbing headache
• No sweating
• Red, hot, dry skin
• Body temperature above 103 degrees
• Nausea, vomiting
• Rapid, strong pulse
• Loss of consciousness
  
  

If someone is experiencing a heat stroke, you should:

• Seek medical attention immediately
• Move the person to a cool place
• Lower the person's temperature with a cool bath or cool cloths
• Do not give the person anything to drink

• Stay hydrated. Drinking lots of water to stay hydrated keeps your body temperature down. Avoid drinks containing alcohol or high in caffeine that dehydrate you.
• Shut out the heat. Keeping blinds shut ad curtains drawn blocks out the warm light of the sun. 
• Create a cool breeze. Set ceiling fans to rotate counter clockwise. Turning on bathroom and kitchen exhaust fans can also help, drawing warm air out of your home.
• Swap your sheets. Cast aside heavier winter sheets for lighter, breathable fabrics, like low-thread-count cotton.
• Avoid the oven. Turning on the oven will heat your home. Consider using an outdoor grill or the microwave.
• Watch what you eat. Eat smaller meals throughout the day, focusing on fruits and vegetables while avoiding high-protein and spicy foods.
• Create some relief. Create a cool compress by placing a damp cloth in the freezer. Apply it to your forehead, back of the neck and wrists. Fill a spray bottle with code water to mist yourself.
• Cool off in the shower or bath. For a little extra cooling sensation, use peppermint soap in the bath or shower.

• Drink plenty of water. The average adult human body contains 50-65 percent water, meaning water is arguably the best hydrating beverage. Also, consider beverages with added electrolytes such as Gatorade, Powerade, or even coconut water. The additives make plain water more drinkable and provide the energy needed to replace depleted nutrients.
• Eat a healthy lunch. Junk food is commonly high in fat and preservatives, and it’s going to put extra stress on your digestive system. Instead, eat a lighter lunch and afternoon snack such as vegetables, salads or fruits.
• Block the sun. Whenever available, work in shaded areas or use canopies to avoid direct sun exposure, even if only temporary. Some shade is always better than none. Also, switch to wide brim hats or vented hats to help keep your head cool.
• Schedule early shifts. In locations where extreme heat occurs, consider rescheduling to work in cooler times of the day when possible. Can the job be completed at night or early morning?
• Avoid energy drinks. Energy drinks, although provide you with the energy to get through the day, provide minimal hydration. Typically, they are high in sugar and caffeine, which will facilitate dehydration, especially in the sun.
• Keep an eye out for heat symptoms. The best defense for avoiding heat exhaustion is knowing the symptoms for dehydration and heat illnesses. Look out for these early signs of dehydration: thirst, dark-colored urine, light-headedness, and a dry mouth, to understand when you need to stop to take a break.