Why Night Can Be the Most Dangerous Time During Heat Waves
By Brian Mastroianni
This has been a summer of scorching, record-breaking heat waves in the U.S. and around the world.
Back in June, Germany experienced a searing high of 101.5°F (38.6°C), according to CNN. The high before that was 101.3°F (38°C) way back in 1947.
Weather authorities throughout Europe declared warnings for people to stay inside and out of the blaring sun. France, for instance, saw an all-time high of 114°F (45.5°C).
In fact, globally, it was the hottest June on record.
Domestically, it wasn't any better. Just last month, everywhere from the Midwest to the South to the Northeast experienced sizzling temperatures.
In New York City, Mayor Bill de Blasio declared a "heat emergency," ordering large buildings to clamp down on their energy use to avoid straining the city's electrical grid, while announcing it had opened up cooling centers in city public libraries, community centers, senior centers, and other public buildings.
Even Alaska experienced record-busting temperatures, according to the National Oceanic and Atmospheric Administration.
But beyond making for colorful headlines, these announcements underscore a pressing public health problem.
Heat waves can be dangerous and sometimes deadly, especially for vulnerable populations like infants, small children, and older people.
While much is made about the health threats posed by daytime temperatures, you need to also be aware of the dangers of heat waves that fail to abate by the evening.
Once dusk falls, some of those most at risk for being affected by the heat might have nowhere to go to stay cool. Others might dismiss the dangers the high temperatures pose to their health.
The Risks Posed by High Nighttime Temperatures
There are various heat-related illnesses people face during summertime temperatures that are hotter than normal.
The Centers for Disease Control and Prevention (CDC) outlines the most common Trusted Source: heatstroke, heat exhaustion, heat cramps, sunburn, and heat rash.
They range in severity. Heatstroke, for instance, is when the body hits a temperature of 103°F (39.4°C) or higher. It leads to nausea, headaches, dizziness, and even losing consciousness.
While something like a sunburn might sound more innocuous, it's still serious, damaging your skin with itchy, painful blisters.
People who have conditions like heart disease or obesity have a higher risk for contracting a heat-related illness. Increasingly warm temperatures can make something like high blood pressure worse. This increases trips to the emergency room.
The CDC reports Trusted Source about 618 people in the United States are killed by extreme heat annually.
Many people understand the threat of heat-related health hazards during the day, but they may not realize that equal dangers are still present at night.
After the sun sets during a heat wave, it might feel cooler, but the temperatures outside still may not have cooled down enough for people whose bodies have been exposed to extreme heat all day.
"Elderly, children, those with chronic illness: People who are asleep may not realize that their core temp is rising, as opposed to during the day when they are awake," said Dr. Baruch Fertel of the center for emergency medicine at Cleveland Clinic.
Fertel told Healthline that the pressing threat to these vulnerable groups is that they can be rendered sitting ducks to the negative effects of extreme heat when asleep at night. He says awareness of threats like this during a heat wave is key.
Fertel cautions that you should avoid any strenuous activity, like exercising or lifting heavy objects, during these nighttime hours when your body hasn't been able to cool down.
Living in a "Heat Island"
These risks can be particularly stark for people in densely populated urban environments.
The Environmental Protection Agency (EPA) explains that built-up cities are basically "heat islands" and hotter than nearby rural areas.
Dense urban areas of at least 1 million people can be 1.8 to 5.4 degrees hotter than surrounding areas. This is even more pronounced at night. In the evenings, these heat islands can be as much as 22 degrees higher than their countryside counterparts.
These temperature highs can impair city energy grids, raise air-conditioning expenses, and result in more heat-related illnesses, according to the EPA.
Research published in 2012 looked at the impact these heat islands had on the high death rates in Paris during a deadly heat wave that hit Europe in the summer of 2003.
The study found that high night temperatures had a significant impact on people's health.
"At night, urban areas slowly release the heat absorbed during the day, which prevents the human body from recovering from daytime high-heat exposure," researchers concluded.
Nearly 15,000 people died in France alone during that summer's heat wave. Many of those who died were older people.
Ways to Stay Cool and How to Help Others
Fertel says there are clear, simple recommendations to keep young children, older people, and family pets safe at night during heat waves.
First, he suggests you find a place with air conditioning.
If you don't have an air-conditioning unit in your home, go over to a family member or friend's house that does.
Make sure you drink lots of fluids. This applies to pets as well, so make sure you have plenty of water on hand for your four-legged friends.
Another accessible option for cooling down is to get a handheld fan with water mist.
Basically, do whatever you can to keep your body temperature down.
For some, however, this may be easier said than done. As with serious snowstorms, heat waves can prove a major threat for people experiencing homelessness.
While many standard homes don't have any kind of air-conditioning system, there are still accessible tools a lot of people have for cooling down at night that people experiencing homelessness don't have.
Fertel says that one under-acknowledged reality of extreme hot-weather events is that many of the services often touted to provide safe shelter for those in need — from cooling centers to public libraries — are closed at night.
The City of Boston, Massachusetts, offers recommendations for helping people experiencing homelessness during a heat wave.
Essentially, it involves being a compassionate, good Samaritan. The city suggests contacting 911 immediately if you see someone experiencing a medical emergency.
If you see someone who appears to be suffering from the heat, offer them bottled water, sunscreen, or a hat you might have on hand for protection.
These may seem like simple acts, but they very well might save someone's life.
The Bottom Line
During a summer of record-high heat waves in the United States and around the globe, it's crucial to protect yourself from the effects of extreme heat.
While it might seem counterintuitive, you aren't safe from the dangers of a heat wave when the sun goes down at night.
This is because the temperature hasn't cooled down nearly enough for people who have spent most of the day outside. Experts suggest you ideally stay in air conditioning at night.
If air conditioning isn't available in your home, go to a family member or friend's house where it is available.
If an air-conditioned location isn't available to you, use a fan, especially a handheld one with water mist, to keep cool.
Also drink lots of liquids to stay hydrated. This applies to your pets, too.
Reposted with permission from our media associate Healthine.
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Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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