The Best Ways to Beat the Heat

Stay out of the hot sun and avoid heavy exertion outside when temperatures rise, says Marin County’s public health officer.

The National Weather Service has issued a heat advisory for the Marin region until 8 p.m. Tuesday. The hot weather is expected to continue through Wednesday with temperatures ranging from the 80s and 90s to as high as 102 degrees in North Bay interior valleys.

“When such hot temperatures are expected, the elderly, very young, and other individuals with pre-existing conditions can be more sensitive to heat and are the most at risk for heat-related conditions," said Dr. Jason Eberhart-Phillips, Marin's public health officer. "These individuals and their caregivers should be especially careful to avoid heat exhaustion.

“This is a good time to check on family, friends, and neighbors who do not have air conditioning, especially those who live alone."

Eberhart-Phillips offered tips for staying cool and healthy during the extreme heat:

• Stay indoors as much as possible and limit exposure to the sun.
• Stay on the lowest floor out of the sunshine if air conditioning is not available.
• Consider spending the warmest part of the day in public buildings such as libraries, schools, movie theaters, shopping malls and other community facilities. Circulating air can cool the body by increasing the rate of evaporation of perspiration.  For a list of cooling sites, click here. 
• Avoid strenuous work during the warmest part of the day. Use a buddy system when working in extreme heat, seek shade whenever possible, and take frequent breaks.

• Eat well-balanced, light, and regular meals. Avoid using salt tablets unless directed to do so by a physician.
• Drink plenty of water. Persons who have heart, kidney, or liver disease; are on fluid-restricted diets; or have a problem with fluid retention should consult a doctor before increasing liquid intake.
• Limit intake of alcoholic beverages.
• Dress in loose-fitting, lightweight, and light-colored clothes that cover as much skin as possible.
• Protect face and head by wearing a wide-brimmed hat.
• Never leave children or pets alone in closed vehicles.