Beating the Heat in the Gorge
A sunny day at Lyle Cherry Orchard trail
By Erin Peters
Things are heating up in the gorge! We are waving goodbye to springtime and welcoming summer with open arms. People now have access to the Covid-19 vaccine and can have a maskless summer if they so choose! Which means gathering safely with others, hanging out in the great outdoors, and maybe even enjoying a favorite beverage or two on the river. As our beautiful Columbia River Gorge heats up, make sure that you are staying safe and cool!
Be sure you know what to do when you’re in the heat.
Heat Exhaustion vs. Heat Stroke: Signs and Symptoms
Heat exhaustion happens when your body is overwhelmed by the heat and is unable to cool itself. Often times you will experience headaches, nausea, lightheadedness, exhaustion, dizziness, muscle cramps, sweating, or increased heart rate. If you experience any of these symptoms while you are exercising or doing physical activity, stop immediately. Move to a cooler place, lay down, and drink more water. A cold shower or cold compress can help too. Infants, children, and the elderly are at higher risk of heat exhaustion because their bodies have a harder time dissipating heat. Heat exhaustion should not be taken lightly. Should you experience heat exhaustion, act quickly so it doesn’t progress to heatstroke.
Should your heat exhaustion symptoms get worse, it may become a heatstroke. Heatstroke is a medical emergency, and 911 should be called immediately. It can cause damage to the brain and other organs. Heatstroke often occurs in adults over 50 but can happen to healthy, young adults too. Dehydration, and your body’s inability to regulate temperature cause this to happen. If you are experiencing heatstroke, you will have an internal core temperature of over 104 degrees Fahrenheit. Symptoms of heatstroke include nausea/vomiting, confusion, seizures, fainting and sometimes coma, in addition to heat exhaustion symptoms above. If you think someone is experiencing heatstroke, call 911 and begin first aid treatment. Take the individual to a cooler environment, applying ice to their body (unless they are elderly), and have them take a cold shower or bath.
Let’s explore how to prevent heat exhaustion or heat stroke from happening to you and your companions.
Drink lots of water always, but especially when it’s hot outside.
H2O is the Way to Go!
The most obvious way to stay cool is to hydrate. Hydrate even before you go out in the sun. If you wait until you’re thirsty, you are already dehydrated. Drinking water early on will make keeping up on hydration through the day easier.
Make sure that during your day on your mountain bike or on your paddleboard you are drinking plenty of water. The CDC suggests drinking 1 cup of water every 15-20 minutes that you are out in the heat, which equals approximately 24-32 fluid oz per hour. Do not exceed 48 oz of water per hour! Too much water can decrease the concentration of salt in your blood. After you step out of the sunshine, keep hydrating to replace what you’ve lost through sweat.
Let’s talk about pee! Yep, pee. If your urine is dark yellow, you need to drink water immediately because you are severely dehydrated. If your urine is a very light yellow, almost clear, you are well hydrated! Keep up the good work! Anywhere in between that super dark and clear color means that you should keep drinking water.
Other Beverages
Be sure to avoid energy drinks with caffeine. Caffeine can affect your heart when paired with high temps. Alcohol causes dehydration, which we want to avoid while in our warm summer climate! If you do have an alcoholic beverage, make sure you are drinking a lot of water to stay safe.
Sports drinks are often unnecessary. If you are drinking plenty of water and eating regular meals, you shouldn’t need them. If you are outdoors sweating for multiple hours, you might consider a sports drink’s electrolytes to replace salt loss when you sweat. They will also add extra calories to your diet. Try to stick with water and be intentional!
Other Ways to Stay Cool
There are ways to prevent heat exhaustion and heatstroke if you plan ahead and stay on top of taking care of yourself in the heat. It can be tough to take breaks from fun outdoor activities, but it’s so important to do so to stay safe! Here are some ways to cool down while you’re out and about:
Avoid being out in the hottest part of the day. Plan your activities for early morning or early evening.
Dress appropriately. Dark colors absorb solar energy, so dress in light colors and wear light layers.
Eat fewer heavy foods. Head down to The Dalles Farmers’ Market and pick up some fresh produce to snack on.
Avoid direct sun. Seek out shade from the few surviving trees at Sorosis Park, or enjoy the breeze while you soak your toes in the water at the Riverfront Park.
Freeze what you can! Add ice to your water so you can keep cool. Apply ice or a cool towel to your pressure points (ankles, behind the knees, wrists, elbow bends, neck, temples).
Protect your skin by applying high SPF sunscreen regularly. You are preventing skin damage and skin cancer later on. Continue to reapply every two hours while outside, even if it’s cloudy.
Know when to call it a day and head to cooler grounds!
Khloe waiting patiently to be taken on a shaded hike in the woods near Dufur on a warm day
Check your Paws!
Don’t forget about our furry friends when it’s hot out! Quick tips to remember…
Never leave animals in a hot vehicle. It doesn’t take long for cars to heat up, and it takes only 15 minutes for dogs to overheat.
Have a bowl of water nearby for your dog. They need to hydrate, just like you do!
Do the hand test. Put your hand down on the pavement. Too hot for your hand for just a few seconds? It’s too hot for your dog! Stick to grass and don’t make them walk on the hot surfaces.
Dogs can sunburn and get blisters. Dog sunburns can also lead to skin cancer. Avoid direct sunlight, or buy some doggy sunscreen.
Leg your dog enjoy some fun in the water! Set up a sprinkler or hose for them to cool off.
Whatever you do this summer, please be safe and smart when it comes to being out in the sun and heat. Bring more water than you think you’ll need, make sure you consider your pets and appreciate this beautiful landscape we are lucky enough to enjoy in the gorge!
