ST. GEORGE — It’s not news that it’s going to be excessively hot in the next couple of days. 

And if the pan on the fryer-hot asphalt or ever-increasing perspiration isn’t enough of a sign, then the latest alert from the National Weather Service might be. 

People already know plenty of ways to stay cool between swimming pools, walk-in fountains at local parks and area snowcone stands, but how can one stay safe when excessive heat could potentially be hazardous to one’s health?

Experts have one prime piece of advice: Try to limit time in the great outdoors to the early and late parts of the day — and drink like a fish. 

“Do any exercise earlier in the day, before it gets too hot out and obviously wear loose, lightweight clothes,” Will Christensen, a nurse practitioner and the chief medical officer at Family Healthcare, said. “When it is very hot out, try not to be too active and take breaks when you exercise. Drink enough fluids, such as water or sports drinks.” 

Excessive heat can be a killer. The U.S. Centers for Disease Control and Prevention (CDC) said an average of 9,235 Americans per year need to be hospitalized for excessive heat each year, and 702 of those result in death. Those who are pregnant, have heart and lung problems or are very young or very old are the most vulnerable. But the CDC now lists athletes and outdoor workers as just as vulnerable in excessive heat. 

“Heat illness and heat stroke in athletes is also important to remember,” Christensen said. “There should be an emphasis on proper hydration, before, during and after sports activities.”

Heat hits hikers

When the heat dome that now includes Southern Utah was lingering over Texas two weeks ago, it caught hikers and others in the Lone Star State by surprise as far as its fatal effects, leaving 11 people dead in one county alone. A 31-year-old man and his 14-year-old son died of heat exhaustion while hiking in Big Bend National Park. 

Closer to home, a 57-year-old female hiker died of heat stroke in the Grand Canyon last week when the heat dome and triple-digit temperatures settled there.

Even the heights of Zion National Park and Cedar City are expected to flirt with the triple-digits in the next few days. But acceptable risk is sometimes part and parcel for the outdoor enthusiast, and record heat is among them.   

With that in mind, the Washington County Sheriff’s Department, whose search and rescue teams would be called out to help those experiencing heat distress on the local trails, issued a warning of its own on its Facebook page Wednesday using a tongue-in-cheek graphic from the Super Mario Brothers video game. It said this weekend is “that level in Super Mario Brothers where the sun was trying to kill you.”

But the sheriff’s office offered some tips for those who venture out:

• Bring plenty of water. You will probably need more than that small bottle from Maverik if you plan to be out for more than 30 minutes.
• Bring plenty of snacks in case something happens.
• Wear sunscreen.
• Know the trail section before you go.
• Make sure someone knows your itinerary.
• Make sure you have a phone that has a charge in case you need to call for help.

The National Park Service also advises that it’s best to avoid hiking between 10 a.m. and 4 p.m., and soaking the entire body in water before the hike could be helpful.

How to survive the heat

Everyday folks also will be outside in the heat, as well as workers who have no choice. The U.S. National Institutes of Health says those working outdoors in heat above 90 degrees should drink at least the equivalent of two standard-size water bottles per hour.  

For others, even a few minutes in the direct sun could be harmful when the temperatures are in the 110s – as they’re expected to be in St. George this weekend. With that in mind, the CDC has these tips to avoid a trip outside from becoming a trip to the ER:

• Your body needs time to adjust to the heat. Acclimatize slowly.
• Hydrate in advance. Don’t wait until you’re thirsty to drink again.
• Know if your meds don’t mix well with heat.
• Sweat, fatigue and nausea are first signs of heat illness. Don’t ignore them. 
• Wear loose clothes in light colors.
• Alcohol dehydrates you faster. Resist, or chase drinks with water.
• Don’t underestimate the danger of a hot car, especially for kids.

Kids and pets can bake in the car 

A 2005 Stanford University study found that after 30 minutes, the interior temperature of a parked car can rise 34 degrees higher than the outside temperature and as much as  43 degrees hotter after 60 minutes. 

With the NWS forecasting highs of 110-114 Friday through Tuesday in St. George, that could mean running into a Walmart and leaving a child or dog to brave temperatures in excess of 140 degrees inside a vehicle.

“It’s imperative to remember that temperatures will rise quickly in a closed car and the importance of keeping cars locked and children out when not in use,” Christensen said. 

And cracking the windows is just about useless. Other studies found that the effect of leaving the windows cracked open knocks no more than two degrees off those numbers, and law enforcement notes that doing so makes the vehicles more prone to theft.  

Utah’s Good Samaritan law allows for people to break into a vehicle to save a child or person in heat distress, but it is illegal in Utah to break into a vehicle to save an animal. Utah is also one of 18 states without a law against leaving a pet in an excessively heated vehicle, though animal cruelty laws may still come into play. 

Signs of heat exhaustion, stroke

There are ways to tell if the heat has put someone in jeopardy, ranging from vomiting from heat exhaustion, the rapid pulse and confusion of heat stroke, to the stumbling and mumbling of hypothermia. 

And there’s also the act of being overly hydrated – there is such a thing as too much water.

Christensen said people can watch for those signs of trouble in those around them and themselves.

“Heat exhaustion can cause painful muscle cramps, headaches, dizziness, nausea or vomiting. If you have symptoms of heat cramps or heat exhaustion, you should cool your body down right away to avoid getting heat stroke,” Christensen said. “You can spray yourself with cool water and sit in front of a fan and sit in the shade. Take a cool shower or place a cold pack or cool cloth on your neck. Drink water or a sports drink and move to an air-conditioned building if possible.”

The National Institutes of Health lists the signs of heat ailments and how to immediately treat them:

Heat exhaustion: The result of dehydration due to intense sweating. 

• Symptoms: Pale face, nausea, vomiting, cool and moist skin, headache, cramps, rising body temperature.
• Treatment:  Drink water with electrolytes, eat high-energy foods (with fats and sugars), rest in the shade for 30-45 minutes and cool the body by getting wet.

Heat stroke:  A life-threatening emergency where the body loses the ability to cool itself. 

• Symptoms:  Flushed face, dry skin, weak and rapid pulse, high core body temperature, confusion, poor judgment or inability to cope, unconsciousness, seizures.
• Treatment: Continuously pour water on the victim’s head and torso, fan to create an evaporative cooling effect. Immerse the victim in cold water if possible. Move the victim to shade and remove excess clothing. The victim needs evacuation to a hospital. Someone should go for help while attempts to cool the victim continue.

Hyponatremia:  Illness that mimics the early symptoms of heat exhaustion.

It is the result of low sodium in the blood caused by drinking too much water and losing too much salt through sweating. 

• Symptoms:  Nausea, vomiting, altered mental states, confusion, frequent urination. The victim may appear intoxicated. An obvious sign of over-hydration, as opposed to heat exhaustion, is a normal body temperature.
• Treatment:  Have the victim eat salty foods, slowly drink sports drinks with electrolytes and rest in the shade. If mental alertness decreases, seek immediate help.

There’s another place a person can quickly determine for themselves if they’re dehydrated: In the bathroom. The color of one’s urine on a hot day can indicate a person’s hydration status. The darker the urine, the more dehydrated they are and either need immediate fluids or even a trip to the emergency room.

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