Stay cool out there, campers.
Heat is real. Just like extreme cold, hot weather has the power to harm or even kill you, no matter how badass you think you are. A report by the Center for Disease Control estimated that an average of 688 heat-related deaths occurred annually in the U.S. between 1999 and 2003. And while the National Weather Service figures are less extreme, heat is clearly no joke.
But that doesn’t mean you should hide inside all summer, cowering in the corner, bordering on full-blown panic with the idea that your air conditioning unit might stop working. That’s just stupid and we all know it. Rather, you should think of heat in the same way you think of the cold: as something for which you can prepare, so you can get outside and enjoy your favorite activities. We asked our resident expert, the Sun Doctor, to sit down and make a list of tips and tactics for keeping cool, but we didn’t anticipate that Spicy Nate, our resident dirtball/lunatic, would intercept the document before publishing and add in his questionable advice.
Tip #1: Acclimatize
Sun Doctor:
For too many of us who live in hotter climates, the average weekday consists of brief stints spent walking to and from the car, separated by long stretches of air-conditioned indoor living and working. While this is a comfortable way to beat the heat, it doesn’t prepare you for the reality of the weather outside. Going for a run or even a long walk could cause heat exhaustion. Acclimatizing your body to the heat is crucial if you want to be active without risk. Try spending more time outside during the day, and keep the A/C minimal.
Spicy Nate:
Set up space heaters around your cube at the office to override the A/C. If you’re lucky enough to have a window, set up reflectors to direct the sunlight onto your body. Once you’ve created your ring of fire, begin streaming videos of the Sun, erupting volcanoes, and Shakira. This training regimen will ensure you leave the office prepared to spend a day in the blistering heat, whether you get fired or not. While you’re at home, simply close all your windows, turn the A/C to heat, throw on some extra layers, and run up and down the stairs. A pit of hot coals in the backyard is never a bad idea either. Walking across them not only stokes the mind and toughens the feet, it impresses the hell out of your whole neighborhood. If all of this doesn’t get you ready for nasty temperatures, nothing will.
Tip #2: Avoid Getting Hot
Sun Doctor:
Sounds pretty obvious, but it’s true. Lunchtime, or afternoon when the sun is still high in the sky and the atmosphere is optimally heated, is the worst time to be outside. Sunburn is one thing, but heatstroke is another. Temperatures tend to peak between 2 and 3 in the afternoon, so schedule workouts for the morning or the evening. If you’ll be out in the sun, choose running and hiking routes that remain under tree cover or at the very least that have shady spots where you can pause and rest. If you’re planning a longer trip, head for the mountains to escape the heat and look for a spot near a lake or a stream to pitch camp. Air cools as it moves over water, and will keep you cooler as a result. For the ultimate heat-beating weekend, plan a tubing trip down a local river with friends. Most tire stores sell good old-fashioned truck inner tubes for around $20.
Spicy Nate:
Find a mad, garage-based scientist to build you a climate-controlled ball that will protect you from the mean outdoors. Suggest a giant gerbil ball design for maximum mobility, pay the man in fine cheeses, and wait outside for him to whip something up. It’s a good thing you brought your UV-ray-reflecting umbrella along or you would most definitely wither away while the noble gentleman inside was creating your masterpiece. In a much shorter time than you imagined, the garage door opens and out rolls your new giant plastic cage. Now you never have to go for a walk in the middle of the day without having frosty A/C to save you from nature again.
Tip #3: Hydrate
Sun Doctor:
Hydrate, hydrate, hydrate.
We’re not talking about chugging a bottle of water while you’re running to the soccer field. Hydration is something that begins days before, continues through your activity, and happens throughout your recovery. The average person loses about .8 to 1.4 liters of sweat during exercise, with higher output in hot weather. A dehydrated athlete can suffer a 20% loss in performance, and a dehydrated weekend warrior is at risk for much more. Don’t just drink water, either. Sports drinks, while spurned by nutritionists, are one way to keep a good balance of liquid and electrolytes and prevent hyponatremia. We suggest cutting store-bought sports drinks half-and-half with water, and certain studies even endorse drinking sports-drink slushies to increase endurance in the heat. And of course don’t forget to:
Spicy Nate:
Water yourself like a plant. That’s right, you can read. Osmosis is science. Set up a sprinkler system around the back deck that will shower you with the life-giving liquid. Ideally, this would be set up in a greenhouse that has a lake for a floor and sounds of thunder that play when the sprinklers turned on. If this method doesn’t seem viable to you, we understand. You can always hire a wandering band of mini-gypsies to follow you around with their squirt guns while you do yard work the day before your next race. No matter what form of delivery you choose, make sure something or someone is spraying water all over you at all times.
Tip#4: Protect Your Skin
Sun Doctor:
The sun, while bright, warm, and often perceived as a pretty happy guy, is evil. Cancer-making evil. Moderating your exposure to harmful rays is highly recommended by pretty much everyone with a medical background. From sun-blocking clothing to sunscreen, protection for your skin is paramount to prevent sunburn and decrease the risk of melanoma. In sun-blocking apparel, look for garments like the Ex Officio Reef Runner Shirt—it’s designed specifically to block UV rays while remaining light and airy for comfort. For your skin, seek out sunblock like Beyond Coastal Natural Sunscreen. It’s organic and it contains non-micronized zinc oxide for the best UV protection without risk of absorption.
Spicy Nate:
Dig a large hole in your front yard and toss in some water. Mix it around until you have a nice amount of mud to roll around in. Simply take a dip every time you have to expose yourself to the Sun for extended periods of time. We recommend the front yard, but if you’re a shadeball and use your backdoor all the time, you can easily switch it up. If you live in the desert, we’re sorry—you’re screwed.
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Tags: heat stroke, staying cool, summer safety, upf clothing
what are your thoughts on the bandanas that have water absorbing crystals to keep your neck cool?
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Dang. I knew I forgot something. Those things are great, because they center the evaporative cooling around your carotid arteries.
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