When it’s hot outside, your first instinct may be to head inside where the air-conditioning is on full blast. A trip to the movie theater, perhaps? But sometimes, you find yourself stuck in the heat. In those moments, experts say it’s crucial to seek out shade, as it can help prevent heat-related illnesses.
Why Shade Makes a Difference
Why does standing in the sun feel so much hotter than being in the shade? It’s because shade represents the actual air temperature outside. Direct sunlight can make the weather feel warmer by 10 to 15 degrees. This effect is due to radiant heat, which is the heat energy emitted by the sun that directly increases the temperature of objects and people.
“If you were to put a block of metal in the shade and a block of metal in the sun, the block of metal in the sun will get hotter,” explains Craig Crandall, an internal medicine professor at UT Southwestern who studies heat effects on the body. “Just like the block of metal, we too get hotter when we’re in direct contact with sunlight due to radiant heat.” This is why finding or creating shade is crucial in hot weather.
The Health Impact of Sun Exposure
The sun emits radiant heat, which your body absorbs, causing your temperature to rise. To cool down, your body sweats, and when the sweat evaporates, it takes the heat with it. However, if you get too hot, your body’s cooling mechanisms can’t keep up. This can lead to heat-related illnesses like heat exhaustion and heatstroke.
Heat Exhaustion: Heat exhaustion occurs when your body overheats, and you may start to feel weak, dizzy, and nauseous. You might also experience heavy sweating, muscle cramps, and a fast, weak pulse. It’s essential to move to a cooler place, drink water, and use cold compresses to bring your body temperature down.
Heatstroke: Heatstroke is a severe condition that happens when your body can no longer regulate its temperature. Symptoms include a high body temperature (above 103°F), confusion, hot, red, dry or damp skin, and a rapid, strong pulse. Heatstroke requires immediate medical attention as it can lead to serious complications or even death.
Dr. Neal Patel, a family medicine physician with Providence St. Joseph Hospital in Orange County, Calif., notes that too much sun exposure increases the risk of sunburn and skin cancer, especially without proper protections like sunscreen or UV-protective clothing.
Sunburn and Skin Cancer: Spending time in the sun without protection can cause sunburn, which is a sign of skin damage. Repeated sunburns can increase your risk of developing skin cancer, including melanoma, the most serious type of skin cancer. Using a broad-spectrum sunscreen with an SPF of at least 30, wearing protective clothing, and seeking shade are essential steps to protect your skin.
Eye Health: Spending time in the sun can also affect eye health. The UV rays that can damage your skin can also cause cataracts and macular degeneration over time, especially if you don’t wear protective sunglasses. Sunglasses that block 100% of UV rays are crucial for protecting your eyes from these harmful effects.
Hot Surfaces to Avoid
Have you ever slid into your car on a sunny day and felt like you burned yourself on the hot leather seat? Radiant heat can cause surfaces like leather seats, metal, steering wheels, playground equipment, asphalt, and concrete to become dangerously hot.
Parents should be extra cautious about surface temperatures in play areas, as children can burn themselves on hot playground equipment. Patel advises checking how hot surfaces are before allowing children to play. Foam surfaces found on playgrounds tend to be safer than metal and plastic because they don’t emit as much heat.
Metal and Asphalt: Metal surfaces, like those on playground equipment, and asphalt can become extremely hot in the sun, posing burn risks. It’s essential to check these surfaces before allowing children to play on them. A simple test is to touch the surface with the back of your hand. If it’s too hot to touch, it’s too hot for your child.
Car Interiors: Car interiors can become dangerously hot very quickly. When sunlight passes through car windows, it heats up the surfaces inside, causing the temperature to rise significantly higher than the outside temperature. This effect can make the car interior feel like an oven, posing severe risks for anyone inside, particularly children and pets. Always ensure the air conditioner is running if you stay in the car for an extended period.
Pet Safety: Pet owners should also be cautious, as dogs and other animals can burn their paws on hot sidewalks and streets. A general rule of thumb: if the sidewalk is too hot for you to walk on barefoot, it’s too hot for your pet. Consider walking your pets during cooler parts of the day and keeping them on grassy areas as much as possible.
Creating Your Own Shade
Sometimes, there isn’t natural shade available, so you have to make your own. Bringing an umbrella can help protect you from the sun. While not as common in the U.S., umbrellas for shade are widely used in European and Asian cultures.
“It’s really no different from going to a soccer game and putting up a canopy,” says Crandall. “You’ve blocked or impeded the effect of that radiant heat directly shining on you.”
Using Umbrellas: Umbrellas can be a portable and effective way to create shade. Whether at the beach, a park, or walking around town, a simple umbrella can provide immediate relief from direct sunlight.
Wearing Hats: Wearing a hat, especially a wide-brimmed one, can also create shade. Crandall suggests wearing lighter clothing to reflect the sun rather than darker clothing, which absorbs more heat. Research shows that white, yellow, gray, red, and purple shirts stay cooler than black, blue, light green, and dark green shirts.
Appropriate Clothing: The type of clothing you wear also plays a significant role in staying cool. Loose-fitting, light-colored clothing is best for hot days. Fabrics like cotton and linen are breathable and can help keep you cooler. Some specialized clothing materials are designed to reflect UV rays and provide extra protection from the sun.
It may be tempting to escape the sun by sitting in your car, but keep the air conditioner running. Sunlight passing through car windows heats the interior, making it even hotter than the outside temperature. Never leave a child or pet in a car, as it can be very dangerous.
When Shade Isn’t Enough
Finding shade is a great way to escape the sun, but sometimes it’s not enough to combat the heat. If you’re struggling to stay cool even in the shade, seek a cooler indoor space like an air-conditioned home. Signs that you need to seek cooler conditions include excessive sweating, dizziness, nausea, and a fast pulse.
If you experience these symptoms, it’s essential to cool down immediately. Drink plenty of fluids, rest in a cool place, and use cool compresses or take a cool shower to help lower your body temperature. If symptoms persist or worsen, seek medical attention right away, as these can be signs of heat-related illnesses.
Hydration: Staying hydrated is critical in hot weather. Drinking water regularly helps your body regulate its temperature and replace fluids lost through sweating. Avoid drinks that can dehydrate you, such as alcohol and caffeinated beverages.
Cooling Centers: Many communities have cooling centers where people can go to escape extreme heat. These centers provide a safe, cool environment, especially for those without air conditioning at home. Check with local authorities to find the nearest cooling center in your area.
Recognizing Heat Illness: It’s important to recognize the symptoms of heat-related illnesses. Heat exhaustion and heatstroke are serious conditions that require immediate attention. Knowing the signs and acting quickly can prevent complications and potentially save lives.
By understanding the importance of shade and taking necessary precautions, you can protect yourself from the dangers of excessive heat and enjoy the summer safely. Seeking shade, staying hydrated, and being aware of hot surfaces can make a significant difference in how your body handles the heat.
