RHHD provides tips for preventing, recognizing heat-related illness

RICHMOND, Va. (WRIC) -- As the summer months arrive, Richmond and Henrico Health Districts (RHHD) have provided several tips to help people prevent, as well as identify, signs of heat-related illness.

The districts define extreme heat as "a period of high heat and humidity with temperatures above 90 degrees Fahrenheit for at least two to three days."

The human body has to work extra hard to maintain a normal temperature during these periods because the sweat evaporation process is slowed.

RHHD provided the following tips to help people stay cool during extreme heat:

• Check the National Weather Service HeatRisk map daily
• Spend time in air-conditioned places
• Check on older, sick or disabled people
• Drink water and avoid alcohol and caffeinated or sugary drink
• Minimize sun exposure and wear sunscreen (SPF 30 or above)
• Eat light, cool and easy-to-digest foods
• Take a cool shower or bath
• Wear loose-fitting, light-colored clothes
• Check local weather and news for heat alerts
• Use a fan to provide comfort when temperatures are below 90 degrees Fahrenheit
• Don't leave children, pets or persons with mobility challenges alone in cars for any amount of time
• Don't exercise outdoors during the hottest parts of the day (noon to 4 p.m.)
• Talk to your doctor about medications that interfere with temperature regulation

RHHD also provided tips for people to recognize signs of heat-related illness in themselves or someone else:

• Heat exhaustion, which occurs when the body loses too much water and salt from sweating during hot temperatures.
  • Feeling faint or dizzy
  • Excessive sweating
  • Cool, pale, clammy skin
  • Nausea or vomiting
  • Rapid, weak pulse
  • Muscle cramps
• Heat stroke is caused by prolonged exposure to high temperatures or by doing physical activity in hot weather. Body temperatures can reach as high as 106 degrees Fahrenheit in 15 minutes, and it's a life-threatening condition that requires immediate medical attention.
  • Throbbing headache
  • No sweating
  • Body temperature above 103 degrees Fahrenheit
  • Red, hot, dry skin
  • Nausea or vomiting
  • Rapid, strong pulse
  • Loss of consciousness
• Heat cramps are painful, involuntary muscle spasms that often occur during heavy physical activity in hot environments -- usually affecting muscles in the calves, arms, abdominal wall and back.
  • If you, or someone you know is suffering from heat cramps, rest for several hours and drink clear juice or an electrolyte-containing sports drink.
• How to cool yourself or someone else
  • Get to a cooler, air-conditioned place
  • Drink water if you or they are fully conscious
  • Take a cool shower or use a cool compress

The City of Richmond also offers cooling refuge at the following locations:

• Department of Social Services -- Marshall Plaza
  • 900 E. Marshall St. Suite 160
  • Monday to Saturday, 11 a.m. to 6 p.m.
• Department of Social Services -- Southside Plaza
  • 4100 Hull Street Road
  • Monday to Saturday, 11 a.m. to 6 p.m.
• Richmond Public Libraries
  • Monday to Sunday (hours vary)

When temperatures are 93 degrees Fahrenheit or higher, the city activates a daily walk-up Inclement Weather Shelter from 11 a.m. to 5 p.m. at 1900 Chamberlayne Avenue.

Additionally, the Greater Richmond Transit Company (GRTC) bus service is zero-fare this summer, and all buses are air-conditioned.

For more information about how to stay cool this summer in Richmond, click here.