When a heat wave rolls in, most of us fall back on what we think we know. Drink more water. Take a cold shower. Stay inside. Simple enough, right?
Not quite. Some of the most common beliefs about staying safe in extreme heat are actually wrong and a few of them can make things worse. Here is what researchers and doctors say you should know.
Water Alone May Not Be Enough
Drinking water is always a good idea during a heat wave. Most experts recommend increasing how much you drink when it is hot, and it helps to start before you feel thirsty so you stay ahead of dehydration.
But water may not fully replace the sodium, potassium, magnesium, and other minerals your body loses through heavy sweating. After prolonged exposure to extreme heat, it can help to replenish electrolytes as well. Coconut water is one natural option. Oral rehydration salts and similar products are designed to restore that balance, too.
One more thing worth knowing: drinking extremely large amounts of fluid can create its own problem. According to the Cleveland Clinic, some people can begin to show symptoms of water intoxication after drinking a gallon of water within an hour or two. That does not mean cutting back; it means drinking steadily and sensibly, not flooding your system all at once.
Skip the Salt Tablets
Some people reach for salt tablets to replace what they sweat out. Physician Dr. Karla Robinson told WCNC that this is a misconception that can have some pretty severe side effects.
Unless your doctor specifically recommends them, it is best to stick with rehydration products that are designed for the purpose. Salt tablets are not the same thing.
That Cold Shower May Be Working Against You
Here is a surprising one. A cold shower feels wonderful on a hot day, but it may actually be raising your internal temperature, not lowering it.
When heat causes your blood vessels to expand and move toward the surface of the skin, your body is doing exactly what it should: releasing heat outward. Cold water causes those vessels to contract, which can signal your body to conserve heat instead. The result? Your skin may feel cooler for a few minutes, but the heat gets trapped inside.
Hot water is no better; it just adds more heat to the problem. The right answer turns out to be a lukewarm bath or shower. That temperature encourages blood vessels to stay near the surface and release heat without triggering the body’s cold-weather defenses.
Staying Indoors Is Not Always the Answer
If you have air conditioning, staying inside is absolutely the right call. But not everyone has that option, and a stuffy upper-floor apartment can actually be hotter than the shade outside.
If you do not have air conditioning, it is worth heading to a local library, supermarket, or mall where it is cool. If you are on an upper floor, moving to a lower level can help, since heat rises.
When staying home, keep your windows closed during the day to block hot air from coming in. Opening them at night is generally more helpful, when outdoor temperatures are more likely to be cooler than inside.
And if a shaded, well-ventilated park is nearby, that can sometimes be a better option than sitting in a hot room.
Heat Stroke Does Not Always Mean Dry Skin
Many people believe that if someone is still sweating, they cannot be having a heat stroke. That is not true. According to the CDC, heat stroke can actually cause excessive sweating in some cases. Others, particularly those who are severely dehydrated, may stop sweating entirely.
Heat stroke can show up as confusion, seizures, difficulty breathing, nausea, or unconsciousness. If you see these signs in someone, call 911 right away. While waiting for help, try to cool the person down with cold water or an ice bath, or wet their skin and clothing with cool water.
Extreme heat is serious, but knowing the facts puts you in a much better position. A lukewarm shower, steady hydration, and a cool place to sit are your best tools. Keep them in mind this summer.
