Beat the Heat: Safety Tips for Tampa Bay Visitors
A Tampa Bay Living Magazine Feature
According to a recent USA Facts report, Tampa, Florida has had the most significant increase in heat wave frequency in the U.S., citing a 92-day increase in heat wave seasons. And weather forecasters are also predicting a hotter-than-average summer across Florida.
That said, tourists who flock to the Tampa Bay region in the summer to enjoy the sun, sand and sea may not be used to high temperatures. Therefore, taking precautions to stay safe in the heat is crucial. Heat exhaustion and heatstroke are serious threats that can ruin a vacation. To stay safe, medical experts advise tourists to stay hydrated, especially if they plan to enjoy a few cocktails. They also advise wearing loosefitting, light-colored clothing, taking breaks in the shade as often as possible, avoid the hottest parts of the day, if possible, and monitoring for symptoms of heat exhaustion and heatstroke. Following these simple steps, visitors can enjoy all that Tampa Bay offers while remaining protected and comfortable in the summer heat.
Plan your day in advance
When Tampa Bay temperatures soar, it’s crucial to plan your day. Schedule outdoor activities such as hiking or walking tours during parts of the day with lower temperatures, for example, in the early morning or late evening. Alternatively, visit indoor attractions like museums, art galleries or aquariums during the day when the sun is hot.
Always carry sunscreen, a wide-brimmed hat and a refillable water bottle.
Too much ultraviolet (UV) radiation from the sun can damage the DNA in people’s skin cells, which can lead to cancer. Medical experts recommend using an SPF sunscreen of 30 or higher to protect exposed skin and apply it 30 minutes before going outside. The Centers for Disease Control and Prevention also advise choosing sunscreens that say “broad spectrum” or “UVA/UVB protection” on their labels.
To avoid cancer-causing UV radiation levels, Tampa medical experts recommend planning your day based on the UV index scale in many weather apps to identify when UV levels will be at their highest and lowest.
“The lower the UV index, so around one, which is what we see at night, the less risk of skin cancers that you can get from UV radiation,” said Dr. Ori Gat, an emergency medicine resident physician at HCA Florida Brandon Hospital, in an interview with Tampa Bay Living Magazine.
Dr. Gat also recommends that people taking certain medications, such as Attention-Deficit/Hyperactivity Disorder (ADHD) medications that can raise the body's temperature and make people more vulnerable to heatstroke, check with their primary care doctor before long-term heat exposure.
Stay hydrated
Tampa’s heat can cause dehydration, which leads to heat cramps, heat exhaustion or heatstroke. Drink lots of water, electrolyte drinks and fruit juices to stay hydrated. Caffeine and alcohol can cause rapid dehydration, so it’s advisable to avoid them, if possible, or have a vacation cocktail during lower temperatures.
Limit your time in the midday sun
Try to avoid direct sunlight between 10 a.m. and 4 p.m., when the sun is at its strongest. When outdoors, find shade under trees, awnings or umbrellas. Tampa tourist spots have shaded seating or rest areas for visitors to unwind, enjoy the view and stay cool. Find an air-conditioned building nearby to cool off.
Dress comfortably
Lightweight, breathable clothing is essential to staying comfortable and cool. Wear light colors and loosefitting clothing that allows air circulation. Invest in a wide-brimmed hat, preferably made of breathable material, to protect your head and face from the sun. Wear comfortable shoes, such as sandals or sneakers, with plenty of ventilation to avoid foot swelling.
While many tourists want to head to the beach on vacation for a tan session, no tan is safe, according to the Skin Cancer Foundation. To combat this, Dr. Gat also recommends UV protective clothing that protects the skin from harmful UV radiation and retains moisture. However, these clothes can cause you to sweat more so increasing electrolyte fluid intake is essential if you choose to wear them.
Take frequent breaks
Don’t overexert yourself while exploring the Tampa Bay region and take frequent breaks. Rest in the shade or find an indoor air-conditioned space. Tampa and St. Pete tourist organizations also offer buses or trolleys with air conditioning. These are excellent ways to explore the city without overheating.
Monitor for signs of heat exhaustion and heatstroke
Heat illness signs and symptoms can creep up on people while enjoying the beach or while poolside. The first signs of a heat illness include what medical experts call heat cramps.
“Let’s say you’re walking around, you’re exerting yourself more than you typically do, or it’s just really hot out, and you’re not used to it. Or you’re on the beach, you’re floating around. So you’re not realizing that you’re sweating. The salt is already depriving you of a lot of fluids from your body. Before you know it, you start feeling little cramps all over your body. And it’s not just muscle cramps that you feel when you work out, or when you’re playing basketball and you jump up and you get calf cramps or toe cramps. You’ll get strange cramps in your arms, chest, abdomen or back,” said Dr. Gat. “It’s atypical to get cramps in your arms as frequently as your legs. And that’s because you’re sweating. With that, you lose electrolytes, so it’s important to replenish electrolytes.”
Drinking fluids with electrolytes is essential at this stage to prevent symptoms from progressing to heat syncope. According to the CDC, heat syncope includes symptoms like fainting, dizziness and lightheadedness while standing. Be sure to monitor for signs of heat exhaustion and heatstroke, which can be life-threatening.
“Once you start feeling nausea, vomiting, headaches and weakness, that’s called heat exhaustion, which is a step right before heatstroke,” said Dr. Gat.
According to Dr. Gat, heatstroke includes all the symptoms of heat exhaustion, such as nausea, vomiting, headaches, weakness and not feeling well, but also disorientation and excruciating muscle cramps. This can lead to what medical experts call Rhabdomyolysis (or Rhabdo), which causes muscle breakdown, rupture and muscle death. It can cause seizures and is potentially fatal.
Medical experts say limiting heat exposure and knowing one’s limits are critical to protecting from heat illness. This is especially important for vulnerable populations, such as children and older adults, who are more susceptible to heat exhaustion and heatstroke.
“You have to know your limits. You have to know what medications you’re taking. Talk to your primary care doctor. Know how much you can go out and exert yourself before you start feeling these symptoms,” said Dr. Gat.
Sometimes the heat can be unbearable, but it does not have to hinder summer trips to Tampa. By staying hydrated, seeking shade, wearing light, comfortable clothing, planning your day appropriately, knowing your limits and monitoring for signs of heat illness, visitors can stay safe and have an enjoyable summer vacation in Tampa, no matter how hot it gets.
Dr. Ori Gat is an Emergency Medicine Resident Physician at HCA Florida Brandon Hospital. Dr. Gat attended medical school at St. George’s University School of Medicine. He’s currently in his third year of residency at Brandon Hospital, where he serves as Chief Resident.
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