Working or recreating outdoors during the hot summer months can quickly wear you down. Luckily, there are a few ways to stay cool and safe as the temperatures rise.
“Heat stroke can develop very quickly when working in high temperatures for extended periods of time,” says Allison Hamburger, a physician assistant at the UCHealth Occupational Medicine Clinic in Steamboat Springs. “Your body temperature can go from a warm 98.6 to 100 degrees to as much as 104 degrees within 10 to 15 minutes, which can be life-threatening.”
Early symptoms of heat stroke include nausea, muscle cramps, dizziness and rapid heart rate. If you experience any of these symptoms, you should move to the shade and try to reduce your body temperature.
• Loosen tight clothing
• Apply ice packs to the neck, groin, or armpits.
• Give your body cold water
• Standing in front of a fan or air conditioner
• Call 911
Outdoor workers, especially construction workers, need to be especially vigilant about acclimatizing during hot weather, even more so given the black color of asphalt, which absorbs the sun’s heat.
Staying hydrated is important, and Hamburger recommends drinking at least one pint (500ml) of water for every hour you work outdoors. If you’re sweating a lot, mixing your water with an electrolyte solution can be a good idea, but she says it’s best to avoid too much caffeine or alcohol.
“And pay attention to your urine,” Hamburger says. “If it’s dark yellow or brown, you need to drink more fluids.”
She urges project managers to set up “cooling stations/zones” in covered or semi-covered areas with water, fans and places for workers to take breaks. It’s also a good idea to leave the most labor-intensive tasks for early in the morning, when it’s not too hot.
“If parts of a project require less physical labor, whenever possible, they should be done during the hottest times of the day so workers aren’t overtaxed,” she says. “It’s not just the temperature that’s an issue; it’s the amount of physical activity you’re doing in high heat, so work at a slower pace during the hottest times of the day.”
Other tips to stay safe outdoors include:
• Wear light, loose-fitting, breathable layers of clothing that you can sweat in. Sweating helps maintain proper body temperature. You can also wear a cooling vest filled with cold water or ice packs.
• Wear a hat and sunglasses.
• Wear sunscreen during the day.
• Take ibuprofen to relieve pain from sunburn and also use lidocaine or topical cortisone on the affected area. If your sunburn causes severe blistering, seek emergency medical treatment.
• Carry an EPI pen if you have a bee allergy and seek emergency medical treatment if the sting causes difficulty breathing or swallowing.
For anyone working in or heading to the backcountry, her advice to wear long sleeves and trousers still applies, but in addition to protecting against UV rays, it also protects against ticks, mosquitoes and other biting insects.
Colorado’s forests are breeding grounds for tick-related diseases, including Rocky Mountain spotted fever, which can cause high fever, severe headaches, and a rash. West Nile virus is spread by mosquitoes and can cause headaches, body aches, joint pain, vomiting, diarrhea, and a rash.
To keep bugs at bay on the trail, Hamburger recommends spraying clothing separately with a product called permethrin and applying a tick or mosquito repellent such as DEET or picaridin to the skin as needed.
There is no known antidote for West Nile virus, and Hamburger recommends seeing a doctor as soon as possible if you’re bitten by a mosquito or notice any of the aforementioned symptoms.
“If you know you’ve been bitten by a tick, don’t remove the bite with a matchstick; use tweezers,” Hamburger says. “If you remove the bite within two hours, your risk of tick-borne illness is low. If it’s been longer than that, it’s best to see your health care provider to discuss possible treatment options.”
Always be on guard against sumac, poison ivy, and poison ivy (the familiar adage “If it has three leaves, leave it alone” should be followed). Covering exposed skin and wearing closed-toe shoes also helps minimize exposure. Washing thoroughly with soap or rubbing alcohol within 30 minutes of touching the plant’s sap will keep you safe.
