Heat, humidity and health: Staying safe in summer

Summer brings longer days, outdoor activities, vacations and opportunities to enjoy the sunshine. But it also brings heat and humidity, which can place significant stress on the body if we are not careful. While many people think only of dehydration, extreme heat can affect much more than thirst. It can impact energy, heart function, circulation and even the body's ability to cool itself.

Understanding how heat and humidity affect the body can help prevent serious health issues.

The body cools itself primarily through sweating. As sweat evaporates, it helps lower body temperature. However, humidity changes that process.

When the air is already full of moisture, sweat does not evaporate as efficiently, making it harder for the body to cool down.

According to the Centers for Disease Control and Prevention, high heat combined with humidity increases the risk of heat-related illnesses such as heat exhaustion and heat stroke. These conditions can develop quickly, especially during outdoor activity or prolonged sun exposure.

While anyone can be affected, certain groups are at greater risk. The National Institutes of Health notes that older adults, young children, people with heart disease and those taking certain medications may have a harder time regulating body temperature.

People who exercise outdoors or work in the heat are also at increased risk due to fluid loss and prolonged exposure. Heat-related illness often starts with early warning signs like dizziness, headache, excessive sweating, muscle cramps, nausea, fatigue and rapid heartbeat. If symptoms progress to confusion, fainting or hot, dry skin, it may signal heat stroke, which is a medical emergency that requires immediate attention.

Hydration is one of the most effective ways to protect the body in hot weather. The American Heart Association states that dehydration can place added strain on the heart, especially during high temperatures. It's also important to remember that thirst is often a late signal. Waiting until you feel thirsty may mean you are already becoming dehydrated.

Summer doesn't mean avoiding activity, it means being smart about it. Adjusting exercise times, taking breaks and recognizing your body's limits can make all the difference.

Tips for Staying Safe in Summer Heat

- Drink water consistently throughout the day, not just when thirsty.

- Avoid excessive caffeine and alcohol, which can increase dehydration.

- Exercise early in the morning or later in the evening.

- Wear lightweight, breathable clothing.

- Take frequent breaks in shade or air conditioning.

- Monitor children and older adults closely in hot weather.

- Know the warning signs of heat exhaustion and heat stroke.

Summer can be enjoyable and active, but heat and humidity demand respect. By staying hydrated, adjusting routines and recognizing warning signs early, you can protect your health and safely enjoy everything the season has to offer.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.