{"id":625316,"date":"2024-06-23T21:10:01","date_gmt":"2024-06-23T18:10:01","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/six-tips-for-staying-safe\/"},"modified":"2024-06-23T21:10:01","modified_gmt":"2024-06-23T18:10:01","slug":"six-tips-for-staying-safe","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/six-tips-for-staying-safe\/","title":{"rendered":"#Six tips for staying safe"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a288886bf838\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a288886bf838\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/six-tips-for-staying-safe\/#What_risks_do_people_facing_running_walking_or_working_outside_when_its_hot_out\" >What risks do people facing running, walking or working outside when it&#8217;s hot out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/six-tips-for-staying-safe\/#Do_our_bodies_eventually_adapt_to_summer_heat\" >Do our bodies eventually adapt to summer heat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/six-tips-for-staying-safe\/#Are_young_children_and_older_people_at_higher_risk_in_the_heat\" >Are young children and older people at higher risk in the heat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/six-tips-for-staying-safe\/#What_are_your_top_heat_safety_tips\" >What are your top heat safety tips?<\/a><\/li><\/ul><\/nav><\/div>\n<div>\n<div class=\"article-gallery lightGallery\">\n<div data-thumb=\"https:\/\/scx1.b-cdn.net\/csz\/news\/tmb\/2024\/extreme-heat-can-be-da.jpg\" data-src=\"https:\/\/scx2.b-cdn.net\/gfx\/news\/2024\/extreme-heat-can-be-da.jpg\" data-sub-html=\"Tips for avoiding heat illness can save lives, but they can be difficult to follow, even in wealthy countries. Credit: Ohio Department of Aging\">\n<figure class=\"article-img\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/scx1.b-cdn.net\/csz\/news\/800a\/2024\/extreme-heat-can-be-da.jpg\" alt=\"Extreme heat can be dangerous for runners, cyclists and anyone spending time outdoors: 6 tips for staying safe\" title=\"Tips for avoiding heat illness can save lives, but they can be difficult to follow, even in wealthy countries. Credit: Ohio Department of Aging\" width=\"800\" height=\"530\"\/><figcaption class=\"text-darken text-low-up text-truncate-js text-truncate mt-3\">\n                Tips for avoiding heat illness can save lives, but they can be difficult to follow, even in wealthy countries. Credit: Ohio Department of Aging<br \/>\n            <\/figcaption><\/figure>\n<\/div>\n<\/div>\n<p>When summer starts with a stifling heat wave, as <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/x.com\/NWSWPC\/status\/1803503792832520649\/photo\/1\">many places are seeing in 2024<\/a>, it can pose risks for just about anyone who spends time outside, whether they&#8217;re runners, people who walk or cycle to work, outdoor workers or kids playing sports.<\/p>\n<p><a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/sc.edu\/study\/colleges_schools\/public_health\/faculty-staff\/yeargin_susan.php\">Susan Yeargin<\/a>, an expert on heat-related illnesses, explains what everyone should think about before spending time outside in a heat wave and how to keep yourself and vulnerable family members and friends safe.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_risks_do_people_facing_running_walking_or_working_outside_when_its_hot_out\"><\/span>What risks do people facing running, walking or working outside when it&#8217;s hot out?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The time of day matters if you&#8217;re going for a run, or if you&#8217;re walking or cycling to work during a heat wave. Early risers or evening runners face less of a risk\u2014the sun isn&#8217;t as hot and the air temperature is lower.<\/p>\n<p>But if your normal routine is to go for a run midmorning or over lunch, you probably want to rethink exercising in the heat.<\/p>\n<p>Pretty much everywhere in the U.S., <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1177\/17479541231186146\">the hottest part of the day is between 10 a.m. and 6 p.m<\/a>. The body will gain heat from both <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.3390\/medicina56060313\">the air temperature and solar radiation. The ground also heats up<\/a>, so you&#8217;ll feel more heat rising up from the asphalt or grass.<\/p>\n<p>Add humidity to the mix and that will also affect your body&#8217;s ability to dissipate heat through sweat.<\/p>\n<p>Don&#8217;t forget that the body also <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1007\/s10973-017-6634-4\">generates internal heat<\/a> when you&#8217;re active, whether you&#8217;re running or even mowing your lawn. When it&#8217;s warm to hot outside, you&#8217;re further increasing your heat gain through that exertion. The harder someone runs or cycles, the more heat they&#8217;re generating.<\/p>\n<p>Outdoor workers on farms, construction sites or even walking dogs are often in the heat longer, with less flexibility for breaks.<\/p>\n<p>                                                                                                        <!-- Google middle Adsense block --><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Do_our_bodies_eventually_adapt_to_summer_heat\"><\/span>Do our bodies eventually adapt to summer heat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>It takes <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1007\/s40279-017-0808-x\">about two weeks for the typical person to fully acclimatize<\/a> to higher temperatures. Over that time, your body makes amazing adaptations to handle the heat.<\/p>\n<p>Your <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1016\/j.jtherbio.2020.102697\">sweat rate improves<\/a>, dissipating heat more effectively. Your plasma volume expands so you have more blood pumping through your body, so the heart doesn&#8217;t have to work as hard. Because your cardiovascular system is more efficient, your body doesn&#8217;t heat up as much. You also retain salt a bit better, which helps you keep water in your body.<\/p>\n<p>That doesn&#8217;t mean you&#8217;re ready for even higher temperatures or extreme heat, though. Even if you&#8217;re acclimatized to 80\u00b0 weather, you might not be ready for a 95\u00b0 heat wave. When we get early season heat waves and high humidity, that can reach a level people aren&#8217;t adapted to handle yet. And some combinations of heat and humidity are too much for anyone to safely spend much time in.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Are_young_children_and_older_people_at_higher_risk_in_the_heat\"><\/span>Are young children and older people at higher risk in the heat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In older adults, the cardiovascular system isn&#8217;t as flexible and powerful as it used to be, so it <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1249%2FMSS.0000000000000325\">doesn&#8217;t operate as efficiently<\/a>, and <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1177\/2333721420932432\">sweating mechanisms decrease<\/a>. That leaves <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1016\/j.scitotenv.2022.158332\">older adults at greater risk<\/a> for <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/koreystringer.institute.uconn.edu\/emergency-conditions\/\">illnesses such as heat exhaustion or heat stroke<\/a>.<\/p>\n<p>Their thirst mechanism may also not function as well, leaving them more likely to become dehydrated. Some older adults are also less willing or able than younger people to seek out cooling centers.<\/p>\n<p>Children might take a few more days to acclimatize than adults. They&#8217;re also <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1152\/japplphysiol.01196.2007\">more dependent on skin heat loss<\/a> than sweating, which is why their skin can get red and flushed-looking.<\/p>\n<p>Children are probably better about complaining about feeling too hot or not feeling well, though, so listen to them and help them seek out cooler areas. They might not realize that they can take a break during soccer practice, or that they should come in from the beach.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_are_your_top_heat_safety_tips\"><\/span>What are your top heat safety tips?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Be smart about the time of day you&#8217;re being active<\/b>: People love their routines, but you need to get the workout and yard work and other outdoor activities done early in the day or late in the evening. Avoiding the hottest parts of the day is the smartest way to prevent heat illnesses. When outside and the sun is up, seek places with shade.<\/p>\n<p><b>Have good hydration habits:<\/b> Don&#8217;t ignore thirst\u2014it&#8217;s your body telling you something. Hydration keeps your plasma volume higher to help your heart work less and <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1152\/physrev.00038.2020\">decreases your overall risk for heat illnesses<\/a>. Your brain and muscles are also composed of water, so if your body senses that you don&#8217;t have enough water, it will start to sacrifice other things, including how much you&#8217;re sweating.<\/p>\n<p><b>Listen to your body<\/b>: When you do need to be outside to work or play, your body will give you cues regarding how it&#8217;s handling the heat. If you don&#8217;t feel well, feel hot or can&#8217;t seem to push harder, your body is telling you to slow down, add extra breaks or get out of the situation.<\/p>\n<p><b>Make smart clothing choices<\/b>: Wear light-colored clothing, which absorbs less heat than dark clothes. Short-sleeved shirts and shorts can also avoid helping heat build up or impairing sweat evaporation.<\/p>\n<p><b>Remember that helmets and sports equipment hold in heat<\/b>: Construction workers often have to wear hard hats, but athletes don&#8217;t always need to practice with shoulder pads and helmets, especially in high heat. To help workers, there is a push for companies to follow <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.osha.gov\/news\/newsreleases\/national\/05082024-0\">health safety guidelines<\/a>, such as providing cooling stations and hydration breaks.<\/p>\n<p><b>Get a good night&#8217;s sleep<\/b>: Heat exposure one day can <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1249\/01.MSS.0000150018.90213.AA\">affect your risk the following day<\/a>. If you can sleep in air conditioning and get a <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/doi.org\/10.1113\/EP089467\">good night&#8217;s sleep<\/a>, that may help decrease the risk of heat illness.<\/p>\n<div class=\"d-inline-block text-medium my-4\">\n                                                Provided by<br \/>\n                                                                                                    The Conversation<br \/>\n                                                                                                        <a rel=\"nofollow noopener\" target=\"_blank\" class=\"icon_open\" href=\"https:\/\/theconversation.com\"><br \/>\n                                                        <svg><use href=\"https:\/\/medx.b-cdn.net\/tmpl\/v6\/img\/svg\/sprite.svg#icon_open\" x=\"0\" y=\"0\"\/><\/svg><\/a><\/p><\/div>\n<p>                                                                                                                            This article is republished from <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\">The Conversation<\/a> under a Creative Commons license. Read the <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/theconversation.com\/extreme-heat-can-be-dangerous-for-runners-cyclists-and-anyone-spending-time-outdoors-6-tips-for-staying-safe-232798\">original article<\/a>.<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/counter.theconversation.com\/content\/232798\/count.gif?distributor=republish-lightbox-advanced\" alt=\"The Conversation\" width=\"1\" height=\"1\"\/><\/p>\n<p>                                        <!-- print only --><\/p>\n<div class=\"d-none d-print-block\">\n<p>                                                 <strong>Citation<\/strong>:<br \/>\n                                                 Extreme heat can be dangerous for runners, cyclists and those spending time outdoors: Six tips for staying safe (2024, June 23)<br \/>\n                                                 retrieved 24 June 2024<br \/>\n                                                 from https:\/\/medicalxpress.com\/<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a>\/2024-06-extreme-dangerous-runners-cyclists-outdoors.html<\/p>\n<p>                                            This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no<br \/>\n                                            part may be reproduced without the written permission. The content is provided for information purposes only.<\/p><\/div>\n<\/p><\/div>\n<p><script id=\"facebook-jssdk\" async=\"\" src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js\"><\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMN63nwsw68G3Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more Like this articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/science\/\" target=\"_blank\" rel=\"noopener\">Science category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/medicalxpress.com\/news\/2024-06-extreme-dangerous-runners-cyclists-outdoors.html\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tips for avoiding heat illness can save lives, but they can be difficult to follow, even in wealthy countries. Credit: Ohio Department of Aging When summer starts with a stifling heat wave, as many places are seeing in 2024, it can pose risks for just about anyone who spends time outside, whether they&#8217;re runners, people&#8230;<\/p>\n","protected":false},"author":1,"featured_media":625317,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/scx2.b-cdn.net\/gfx\/news\/2024\/extreme-heat-can-be-da.jpg","fifu_image_alt":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-625316","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sciencee"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/625316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=625316"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/625316\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/625317"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=625316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=625316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=625316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}