Hello Viewer,

In my native land, heat illnesses are not much of a concern. We don’t use sunscreen, stay somewhat hydrated, and have to stay active during the hottest parts of the day (10 am to 4 pm). We are acclimated to the heat, and our climate is consistent all year round.

“However, between 2000-2019, there were half a million heat-related deaths worldwide.”

In Edition #48, protect yourself from the heat and humidity.

Today's Lookahead 👀

1. Heat Illnesses 101

2. Mindful Minute: Cooling Breath

3. OVE's Guide To Heat Safety

4. Workout: The Cooldown

Edition #48 | Heat Safety

#47 Summer Hydration
Are You Drinking Enough Water Daily?  

🟩🟩🟩🟩🟩🟩 Yes 👍 (50%)

🟩🟩🟩🟩🟩🟩 No 😞 (50%)

⬜️⬜️⬜️⬜️⬜️⬜️ I Don't Know 🤷‍♂️

Viewer Question

Please send any questions or comments you have by commenting, completing the poll, or by email. I will feature your feedback in this section! Send to [email protected] 🙌🏾

_{Heat Illnesses 101 ☀️}
The Heat Tour

Heat Illnesses are often caused by exposure to high temperatures and range from mild to severe and death.

🟢 Mild Risk (80°F - 90°F / 27°C - 32°C)

Heat Cramps
Why: If you lose too much sodium (salt) and electrolytes, your muscles will cramp or spasm. 
Symptoms: Painful muscle cramps and spasms in the abdomen, arms, or legs 🦵  

Heat Rash
Why: When you oversweat in hot, humid conditions, your sweat ducts become blocked, causing swelling and discomfort. 
Symptoms: Small red clusters of blisters that look like pimples 

🟠 Moderate Risk (90°F - 103°F / 32°C - 39°C)

Heat Exhaustion  
Why: Exposure to high temperatures and humidity during physical activity will cause over-sweating, dehydration, and electrolyte imbalance.
Symptoms: cold, pale, clammy skin, tiredness, dizziness, headaches, nausea, vomiting, muscle cramps, fainting 🥵 

Heat Syncope 
Why: Standing for long periods or suddenly moving from sitting or lying down to standing may cause the blood vessels to close up, reducing the flow to the brain.
Symptoms: light-headedness, fainting, dizziness 😵‍💫

🔴 High Risk (Above 103°F / 39°C)

Heat Stroke
Why: Your body can’t regulate its temperature leading to a rise in your core temperature due to high temperatures or physical activity.
Symptoms: Body temperate above 103°F or 39.4°C, headache, dizziness, rapid pulse, nausea, confusion, unconsciousness

⚫️ Extreme Risk (Above 110°F / 43°C)

Severe Heat Stroke or Death ☠️

Causes of Heat Illnesses

1. High Temperatures 🌡️ Over-exposure to hot weather (especially during heatwaves).

2. High Humidity: Humidity can prevent sweat from evaporating and cooling the body.

3. Physical Activity 🏃 Intense exercise or physical labour.

4. Dehydration: A lack of fluids, prevents the body from regulating its core temperature (97°F or 36°C).

5. Inadequate Acclimatization: If the body does not have enough time to adjust to hot conditions.

6. Clothing 👕Non-breathable dark or heavy clothing that traps the heat.

_{Air Temperature & Humidity} 🥵  
Heat Index

When the heat index is 90°F (32°C) or above, the risk of heat-related illnesses increases significantly.

(Click here for a larger chart)

_{MINDFULNESS MINUTE} 🕰️
Cooling Breath

Known as Sitali Pranayama, this breathing exercise will help cool down the body and calm the mind when you feel physically hot or warm.

1. Find a Comfortable Position: Sit in a comfortable position with your spine straight and shoulders relaxed.

2. Roll Your Tongue: Roll the sides of your tongue upward to form a tube or purse your lips.

3. Inhale Through Your Mouth: Slowly and deeply inhale for 4 seconds, allowing the cool air to pass over your tongue.

4. Exhale Through Your Nose: Close your mouth and exhale slowly through your nose for 4 seconds.

Repeat: 6-8x or
until you feel cooled down

_{OVE’S GUIDE TO}
Heat Safety

1. Stay hydrated — drink plenty of fluids
   (see Edition #47 Summer Hydration)

2. Eat water-rich foods (e.g., watermelon 🍉 , orange 🍊)

3. Limit alcoholic beverages or caffeine.

4. Wear summer clothing — lightweight, bright colours, wide-brimmed hat, sunglasses.

5. Apply sunscreen (depending on your skin tone) to prevent sunburns.

6. Schedule outdoor activities — avoid the hottest parts of the day (10 am to 4 pm).

7. Take frequent breaks.

8. Seek shade

9. Carry an Umbrella ☂️.

10. Allow yourself time to adjust to hot conditions.

11. Be aware of weather conditions & advisory warnings.

12. Know yourself — understand your limitations & tolerance.

13. Use cooling devices — portable fans and air conditioning.

14. Eat lighter meals.

15. Be mindful of medication.

16. Do not stay in your car for long periods.

17. Take cool showers.

18. Call 911 if you notice the symptoms of a heat stroke.

People most susceptible to Heat Illnesses

1. Children—heat up faster than adults, unfamiliar with the signs of heat illnesses, and are very active

2. Elders—older people lose some ability to regulate their body temperate, certain medications are a concern

3. Athletes—long periods of intense activity, training conditions, equipment and gear may trap heat

4. Outdoor workers—work schedule during hot conditions, physical labour, and direct exposure to the sun

Be Proactive & Try the Following

🟢 Below 90°F (32°C)
Stay hydrated, take breaks, and wear appropriate clothing.

🟠 90°F - 103°F (32°C - 39°C)
Drink more water, avoid intense physical activities or work (10 am to 4 pm), take more breaks, and find shade or a cool area.

🔴 Above 103°F (39°C)
Limit outdoor activities, stay in air-conditioned areas, and monitor for signs of heat illness.

⚫️ Above 110°F (43°C)
Stay indoors, stay cool, and watch for signs of a heat stroke.

_{WORKOUT 💪🏾}
The Cooldown

Following this cooldown routine can help your body recover more effectively and reduce the risk of muscle stiffness and soreness.

Duration: 30 minutes
Frequency: 3-4 times per week or after each workout

1. Light Cardio (5 minutes) 🚶‍♂️
   Walking.

2. Dynamic Stretching (5 minutes)
   Arm circles, leg swings, torso twists.

3. Static Stretching (10 minutes) 🙆‍♀️
   Neck, shoulder, triceps, hamstring, quadriceps, calf, cat-cow, child’s pose.

4. Foam Rolling (5 minutes)
   Back, quads, hamstrings, calves, and IT band.

5. Breathing and Relaxation (5 minutes) 🧘‍♂️
   Deep breathing, Sitali Pranayama, or meditation.

Comment to share how your workout went.

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Heat Safety Quiz

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Next Week: Skin Protection ☀️| The Perspective #49

• Are all sunscreens safe or are some carcinogens?

• 5 Ways to protect your skin from the Sun.

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}