A Farmer's Guide to Beat the Heat
Strategies for safely working, enjoying, and existing outdoors in a hot, humid midwestern summer
Record-breaking heat barely makes a blip on our timelines these days, and it’s easy to forget about if you spend most of your time inside, with air conditioning. If so, I love that for you. While heat is to be expected during summer here in the Midwest, it’s not just uncomfortable. It can be seriously risky for your health. Not having to be outside in a heat advisory is the best measure for preventing the effects of heat illness. Some of which include:
Headache
Nausea
Low blood pressure upon standing
Dizziness
Cramping
Fatigue
If heat illness is not properly managed, it can lead to heat stroke. This can potentially damage the brain and other vital organs. Without medical attention, it can be fatal. Quite the bummer for those of us who work outside in the summer!
We have a policy about people having the option to take the day off if the temps rise to 90 degrees. Otherwise, we may start or end early to avoid working in the worst of it. However, it seems that heat advisories have been in affect earlier and more often than usual this year. With climate change taking its toll, we should come to expect such things moving forward. That prompted me to take stock of what we do on the farm to stay cool, and research more about the risks and preventions.
Even if you don’t work outside, you may plan a picnic, walk the dog, visit the fair, attend a protest, or any number of important things people go outside for. With some knowledge and prior planning, you can reduce the risk of heat illness. Try some of these strategies to help you stay cool and safe when in the sun.
Strategies to Beat the Heat:
Wear a wide-brimmed hat. Wider than you think it needs to be. It needs to cover your face and neck. If you don’t like the way it looks, try a new look! I wear a straw sunhat and bucket hats. Cowboy hats work. I also like the wide-brim, open-topped hats that roll up when not in use. There are lots of options, and all of them will look better than heat stroke.
Cover your skin. This is a hot take, and one that I did not embrace until the past year - but it’s true. Unless you’re intentionally trying to get a tan, cover the most exposed parts of your skin with light, loose, breathable clothing. Cotton and linen are best. There are also some “sun shirts” on the market these days. One reason it works is because when it’s really hot, you’re going to sweat a lot. You can go through a lot of sunscreen just by sweating it off. Even if you apply every time you go out, your re-application may not be adequate enough to prevent burns. Plus, the skin absorbs heat readily from the sun and sunscreen doesn’t interrupt that. When the skin is shaded by clothing, it does provide a barrier between the sun and the skin that dulls the heat. These days, I usually wear long pants, a t-shirt or tank, and a long-sleeve button up over it while working. If I’m not going to be out for long, I’ll go for shorts instead of pants. Again, everyone is different and this doesn’t work for everyone - my husband is just about the polar opposite with me on this, and the rest of the farm mates land somewhere in between. Try it out, and see how it feels for you.
Keep wearable icepacks in the fridge. I use these ice ring neck coolers, two of which that I swap out for each other. It helps cool the blood as it flows through the major arteries in the neck, providing quick relief if you do get overheated. A wetted down bandanna can also provide some relief.
Pre-hydrate. Don’t wait to start drinking water until you’re already thirsty. If you know you’re going to be active outside for a while and it’s a hot day, drink a bunch of water before you go out. That way, your body is already on a full reserve when you start to sweat.
Re-hydrate. Keep drinking at steady intervals as needed. If you haven’t gone pee in over four hours, drink more. (sorry if this is T.M.I.)
Eat cool, easily digestible foods, like a piece of fruit, applesauce, salad, summer sausage, or yogurt. Digestion can get tricky when dealing with heat and/or dehydration.
Get into some cool water, whether it’s a lake, a pool, a sprinkler, or a cold shower.
Get as much rest as possible. You may be surprised how easily you’ll fall asleep and how long you’ll stay asleep after a long day in the heat. Plan, if you can, to sleep early and/or late.
Don’t forget pets and plants need lots of water too! Refill bowls and water often, especially if you have outdoor plants in pots and raised beds.
I hope this helps everyone stay safe and healthy this summer! Comment with your favorite ways to beat the heat.
<3 Farmer Rox