Gardening and Your Health: Heat Stress Solutions
 How should gardeners avoid becoming a safety threat to themselves and others when it's hot?
Start by evaluating potential risk of heat stress relative to the individual factors listed above. Someone who is older, overweight, in poor physical condition, taking allergy medication, or not used to being out in the heat is at far greater risk than someone who is young, trim, on a regular exercise program, and used to the heat.
Become a weather watcher. Set up a small weather station (with a high/low thermometer, rain gauge, etc.) to monitor not only the temperature, rainfall, etc., relative to plant growth, but also relative to personal safety. Watch or listen to the weather forecast each morning and noon to know in advance when stressful environmental conditions may occur. Plan activities for cooler time of day or season.
Evaluate work tasks and the time of day during which they must or can be done. Tasks that occur outdoors in sunny areas should be done in early morning or late afternoon whenever possible, not during the midday heat. Most watering, pruning, dead heading, etc., is better for plants when done in early morning. Many chemicals, especially insecticides, are better applied late in the day when the wind is down and beneficial insects are not present. Also, many chemicals volatilize quickly in the heat, losing their effectiveness and possibly causing harmful reactions to the applicator.
Allow yourself to acclimate to the heat slowly. Over a period of a week or two, gradually increase the amount of time spent in hot, still areas or in direct sun. Don't save hours of hoeing weeds from garden beds for the first day it goes over 90°F. Avoid working on surfaces such as asphalt, or near items such as metal, that may become very hot.
Be sure to stay hydrated, drinking as many liquids as possible. Don't wait until you are thirsty to have a drink, as thirst is an indicator that your body is already dehydrated. Water is preferred, except when heat cramps occur (then drink a lightly salted beverage like a sports drink). The water's temperature should be cool, not cold. Flavored beverages, such as fruit juices, iced tea and lemonade, as long as their sugar and salt content is low, are good water substitutes if they encourage large quantity consumption.
Perhaps one of the easiest ways to reduce heat stress is to dress appropriately. Though tempting, do not work in the yard in a tank top or without a shirt due to the potential for sunburn and skin cancer. Wear loose fitting, light colored clothes. Keep the fabric content high in cotton to aid sweat evaporation. Neckbands, headbands, wristbands, visors, and hats can increase evaporation to keep the body cool.
Lastly, take frequent breaks to reduce the amount of time spent in the sun or heat. After working for an hour, take a break to cool down and have a drink in the shade to reduce the build up of heat stress on your body.
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