We Just Stopped Complaining About Polar Freeze and Now It’s Hazy Hot and Humid!

Here in Washington, DC, we’re in the midst of our first real run of HHH — hazy, hot and humid — and reports of what ‘color’ code day it is. The determination of code yellow, orange or red is made on the basis of temperature and humidity, and is much more dependent on the latter. It can be a code red day even at ‘only’ 86 degrees, if the humidity is 90%. On the other hand, a 100 degree day might be ‘only’ code yellow if the humidity is low (a rare occurrence here). If you’re curious how the heat index, or what it really feels like outside, check out this graph.

In these dangerously hot days, seniors and children are at particularly high risk for heat exhaustion or heat stroke because they are less able to disperse their internal body heat and their thirst mechanisms may be poor.

Advice for everyone, and especially children, elderly, athletes and outdoor workers includes:

— Stay indoors and drink plenty of fluids if you are able. I like to start with 16-24 ounces of water in the morning. The official advice after that is to drink 4 cups of water each hour with vigorous exercise. Although that’s more than I could possibly consume, I do try to increase the amount from my usual.

— Sports drinks aren’t always needed by athletes. In this weather, however, when you exercise, be sure to pay careful attention to replacing fluid, salt and sugar. Sports drinks may be the easiest means to do this.

— Keep your beverages cold if possible.

— Exercise in the shade and take breaks frequently, preferably in the shade or in air conditioning.

— Plan a lighter workout than usual. This is not the time to aim for your personal best.

— Wear light-colored, loose-fitting clothing.

— Cramps in larger muscle groups, particularly thighs and calves, may be a sign of dehydration and early heat exhaustion. Stop, hydrate, and call it a day!

— Anyone with fever, nausea, vomiting, confusion or excessive fatigue may be experiencing heat stroke and needs medical attention immediately.

— Alcohol consumption during a run of HHH days predisposes you to dehydration. Be sure to account for alcohol, caffeine and other diuretics and drink even more water.  

For more information about how to stay safe in the heat and humidity, check out this page at the cdc.gov website.