As St. Louis summer temperatures rise to levels that can create hazardous conditions, the City of St. Louis Department of Health reminds residents that during unusually hot weather lasting longer than 2 days, the number of heat illnesses usually increases.

Working or attending outdoor events during the hottest part of the day, after 10:00 AM and before 3:00 PM, presents the greatest danger. Those at highest risk of heat illnesses are the obese, the chronically ill and older individuals. Most heat problems involve excessive dehydration of the body. During one day's work in the heat, a worker can produce as much as 2 to 3 gallons of sweat. To prevent dehydration, water intake during the workday should be about equal to the amount of sweat produced. Workers exposed to hot conditions may not feel thirsty enough to drink the amount of fluids needed to replenish necessary fluids in the body. Because of this, workers should drink 5 to 7 ounces of fluids every 15 to 20 minutes rather than depend on thirst to indicate when and how much to drink.

During the heat, you should also avoid beverages that contain alcohol and caffeine, since they tend to cause dehydration. Anyone on a fluid-restricted diet or who has fluid retention problems should consult a doctor before increasing liquid intake. The St. Louis Department of Health urges employers to promote heat safety in their workplaces and to remind their employees to follow precautions against heat illnesses.

Follow these additional tips to help prevent heat illness when working outdoors:

- Take frequent breaks in the shade…at least one 10 minute break every hour.

- Avoid too much sunshine. Sunburn slows the skin's ability to cool itself. Wear a hat and sunscreen lotion with a high SPF rating to protect yourself from the sun.

- Wear loose fitting, light-weight and light-colored clothing, preferably cotton or cotton blends. This type of clothing reflects heat and sunlight, and helps your body maintain normal temperatures.

- Eat light, cool, easily digested foods. Avoid hot, heavy, greasy meals.

- If you “brown bag” your lunch, refrigeration is essential. Sandwiches, salads, and dairy products spoil quickly in the heat and can make you ill.

- Bathe or shower frequently in cool water.

- Get plenty of rest in a cool environment when off duty.

- Whenever possible, adjust working hours for outdoor crews during heat warnings and alerts. Begin as early in the morning as feasible to avoid the late afternoon heat.

- Use a buddy system when working in extreme heat. Partners can keep an eye on each other and can assist each other if needed. Overexposure to heat can sometimes cloud judgment, but you may not notice this if you work alone.

- Do not add extra salt or potassium to your diet or with pills, without first consulting your physician.

In the event a worker becomes ill while working in the heat, remember these signs and symptoms of heat illness. Heat exhaustion causes heavy sweating, intense thirst, fatigue and irregular pulse. If this occurs, move the person to a cool, shaded area and give sips of cool water. Heat stroke produces hot, flushed skin, breathing difficulty, headache, nausea, confusion and, eventually, convulsions. Heat stroke is a true emergency. Call 911 immediately and position the affected individual flat on their back with feet elevated. Place the person in a shaded area and cool them with ice packs to the head and armpits.

For more information about heat safety tips, visit the City of St. Louis Department of Health website at http://stlouis.missouri.org/citygov/health/.