Here’s how experts recommend staying safe and cool in the extreme heat

a rare weather patterns A heat dome has formed over the Pacific Northwest, causing record-high temperatures. on Monday, Temperature 107 degrees in Seattle – an all-time record high for the city – while Salem, Ore. The higher the temperature observed in 117 degrees. Portland, Ore. In too. Record temperature observed for three consecutive days.

Children play at the Selwood Park Pool on June 27, 2021 in Portland, Oregon. A record-breaking heat wave is sweeping the Pacific Northwest, breaking the Portland record of 107 degrees Fahrenheit recorded in 1981. (Photo by Alisha Jucevic for Washington. Post via Getty Images)

on Monday, National Weather Service Extreme heat warnings issued for parts of Washington and Oregon, and parts of California, Idaho and Nevada. Washington Governor Jay Inslee said msnbc Noting that the heat wave is due to climate change, it is “the beginning of a permanent emergency. That’s why it’s so troubling.”

If you are going through heat waves, then it is bound to be a question in your mind that what steps you can take to stay calm. Tweets Coming up with advice on just about everything, from darkening windows to choosing a “cool room” for your home.

Here’s how experts give you advice to soldier through a heat wave while staying safe and calm.

stay away from the sun

If you have air conditioning in your home, stay indoors and use it, a FEMA-certified natural disaster preparedness instructor Cheryl Nelson tells Yahoo Life. But, if you don’t have an AC in your home, she recommends going to a cooling center, library, shopping mall, or “any public place with air conditioning.”

“If you’re home at night without air conditioning, keep your windows open for ventilation and sleep on the lowest level of your house—cold air sinks, warm air rises,” Nelson says.

Run fans for extra ventilation

If you have ceiling fans, Nelson recommends rotating the blades counterclockwise. “When your ceiling fan spins rapidly in this direction, the air is pushed down, creating cooler air,” she says. Just have portable fans? “If you have a lot of snow, put the ice in a tray and place it in front of a fan. The fan’s air blowing over the ice will help cool your space,” Nelson says.

Focus on Hydrating Foods

The foods you eat can help keep you hydrated as well as drinking fluids. “During a heat wave, I recommend eating vegetables and fruits such as cucumbers, celery, lettuce, strawberries, and melons,” Nelson says. She says soup is a “good option” because of its sodium content, which can help replace lost electrolytes. (If hot soup seems too much on a hot day, you can enjoy it cold.)

stick to small meals

Ohio State University Wexner Medical Center emergency medicine physician Dr. “Digestion warms the body,” Mark Conroy told Yahoo Life. That’s why he recommends eating small meals throughout the day. “If you know you’ll be hungry, it’s best to eat a big breakfast when it’s still cold, and a big dinner later in the night as well,” he says.

Also, be aware that you may need to eat more during the day overall. Higher temperatures “increases your caloric needs and water loss,” Dr. Lewis Nelson, professor and chair of emergency medicine at Rutgers New Jersey Medical School, tells Yahoo Life.

Keep your windows and sheds closed during the day

This helps keep the heat generated by the sun away, Nelson says. If you don’t have air conditioning, she recommends opening your windows and sheds at night to allow cool air to circulate, and to escape any heat that comes inside during the day.

Keep an eye on the temperature in your home

If you don’t have air conditioning, it can be hotter inside your home than outside — even with the windows open, Nelson says. “It can be cold outside if you can find a shady tree to sit under,” he says.

Try to avoid operating energy-intensive equipment

Appliances like your dryer and oven “will only add more heat to your home,” Nelson says. If you can, try to use them when the outside temperature is cooler.

Take cold – not cold – showers —

“If you take a cold shower or bath immediately after being in the heat, you can have rapid changes in your heart rate, blood pressure, and breathing rate,” Nelson says. She says that cold showers and baths also cause shivering, which heats up your body. Her recommendation: Take a cold shower and, if you feel especially hot, apply ice packs to your head, neck, wrists, and other pulse points to stay cool.

Keep doors open inside your home if you don’t have air conditioning

This keeps the airflow moving, Nelson says. “At night, the open windows at the front and back of your house create a crosswind to circulate air to cool your home,” she advises.

push fluid

“On hot days, you have to drink a little more than expected,” Conroy says. A typical target for fluid intake is 64 ounces, but “when the temperature is 100 degrees or higher, you may need to double that,” he says.

“Water is the mainstay of keeping hydrated, but water alone is insufficient and can be dangerous,” says Dr. Nelson. (This can flush your electrolytes, leaving you feeling sluggish, says Conroy.) “If possible, use no more than two or three bottles of plain water without a meal or other electrolyte supplement. should,” Dr. Nelson says.

It’s also a good idea to avoid alcohol and heavily caffeinated beverages because they can dehydrate you, Conroy says.

Conroy recommends keeping an eye on these Signs of heat exhaustion, which may include:

If you experience them, Conroy recommends getting out of direct sunlight, drinking water, and applying ice packs to your body. “Take off the wet clothes and let your body cool down,” he says. And, if you start to vomit, your symptoms get worse, or they last for more than an hour, it’s time to seek medical attention.

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