by California Casualty | Firefighters |
Firefighting is a hot job no matter when you do it. But during the summer months, with all that extra heat and humidity, it can be brutal. How do you keep your cool — and cool down? Read on.
A blazing fire can be 2000 degrees Fahrenheit. In your heavy gear, the perspiration builds up and your core temperature can be as high as 160 degrees. After 20 minutes, you’re exhausted. Couple that with a hot summer’s day and it seems like there’s no relief in sight.
Here are some “do’s and don’ts” to help you cool down and stay safe on a hot summer’s day on and off duty.
Do: Stay hydrated.
Water is your drink of choice. (Or try coconut water which contains potassium, a great source of electrolytes.) Drink water whether you are thirsty or not. And drink it three days leading up to your shift—because it will help keep you hydrated. When you’re fighting an active fire, your body will evaporate 1 liter of sweat for each hour of work. Make sure to replace that loss by drinking electrolyte beverages as soon as you are able.
Don’t: Drink caffeinated beverages, sugared drinks, or alcohol.
Caffeine constricts blood vessels which makes you warm. Coffee, tea and caffeinated beverages are a diuretic, which means they cause you to urinate. Sugary drinks actually make you thirsty and can provide a crash in energy. Alcohol causes dehydration. Drink it the night before your shift and you will feel the effects the next day.
Do: Eat for the heat.
That means light healthy meals so your body doesn’t have to work as hard to process them. Include foods that help replenish electrolytes that are lost through sweating. These include watermelon, peaches, apricots, and radishes. Leafy greens also contain a large percentage of water, which helps keep you hydrated.
Don’t: Eat a heavy meal.
It takes a lot of energy for our bodies to digest a steak dinner. When our body breaks down protein, it creates heat. You don’t have to eliminate meat altogether; just take it easy and substitute more carbs.
Do: Stay physically fit.
When you’re in shape, you have a lower heart rate and body temperature. This allows you to adjust to heat stress twice as fast as your fellow Americans who are unfit.
Don’t: Push your physical limits.
It takes time to acclimate to working in the heat. Start gradually and increase over time. It takes about 10-14 days to get used to it. Listen to your body. It will tell you when you’re ready for a break.
Don’t: Run the air conditioner on the way to the fire.
The temperature change from cool to very, very hot can affect your body. Instead, keep the windows open and the air blowing but the air conditioning off on the way to a call.
Do: Use ice, water, and cooling technology.
Set up a bucket filled with ice water so that you can immerse your hands and forearms. Put a damp towel in the freezer and wrap it around the back of your neck when you need relief. Apply cold pressure to other pulse points: your wrist, chest, temples. Spritz yourself with a garden hose; dribble water down the back of your neck from your water bottle. Try a cold pack vest if it fits under your gear. But stay away from misting fans in a humid environment. They’re good for dry environments, but in high humidity, these fans can increase the chance of burns.
Don’t: Ignore the symptoms of heatstroke.
More than 700 people die each year from the heat. If you are feeling warm, light-headed or experiencing muscle cramps, get out of your jacket to let the heat escape. Apply icepacks to your forearms.
If you experience any of the symptoms of heatstroke, seek help immediately:
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- Body temperature above 103 Fahrenheit
- Dizziness
- Nausea
- Headache
- Red, hot and dry skin
- Rapid heartbeat
- Confusion
For more information on First Responder heat stress prevention, click here.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
by California Casualty | Auto Insurance Info, Safety |
Late summer riding beckons; open roads, open skies, long days, and beautiful sunsets. The flipside? Extreme heat. And also a transition period of reacquainting yourself with the roads and traffic. Use these tips to keep your bike and yourself cool and safe.
For Your Bike
Keeping your ride cool and running smoothly through the summer usually entails a little extra maintenance. Here are some of the priority areas to fitness-check before setting out.
- Tires – Tire blowouts are usually caused by underinflated, rather than overinflated, tires. Make sure to inflate to the manufacturer’s recommended PSI. And remember that high external temps cause tire pressure to increase due to expanding gas. Check them each week and adjust as necessary. Also keep an eye on the tires’ condition, looking for any cracks, punctures, bulges, or worn tread.
- Fluids – Check oil, brake, coolant, hydraulic fluids, and their reservoirs for debris, condensation, and discoloration or changed consistency. Get them changed if they’re due. Check the water pump and hoses regularly for leaks, cracks, and tears. Pro tip: cover your radiator to keep the engine cool (and protect it from dirt, bugs and UV rays). On the hottest days, avoid stationary idling to prevent engine overheating.
- Gas tank – If your bike has been sitting all winter with fuel in the tank, it might not start up. Drain the tank — if there’s any brown grit in the fuel, your tank has probably rusted. You can take it to a mechanic or DIY by flushing with acid remover. After cleaning, treat the new gasoline with a fuel stabilizer.
- Electrical connections – If your electrical connections aren’t secure, the moisture from humid environments can short the connection and stop your bike from functioning. Inspect all wires and connections to components (including battery) and fasten any loose ones. If they’re corroded, it’s best to replace them.
For You
Riding in extreme heat can increase your chance of health risks, overheating, and accident risk. Follow these tips to stay safe and comfortable.
- Hydration – Staying hydrated is one of the best preventive measures for summer riding. Drink water at every stop and consider purchasing a CamelBak for extended rides. Avoid alcohol, as it can easily dehydrate you.
- Sun safety – Even if it’s overcast, you’re still getting hit by UV rays. Wear sunscreen and reapply to exposed skin as often as possible.
- Clothing – Safe riding means extra layers, even in the summer heat. Here are some hacks to keep you cool in your gear.
- Form-fitting sportswear can keep your body temperature down – look for moisture-wicking fabric.
- A lightweight base layer under your jacket and pants can prevent discomfort and keep you dry.
- When leather pants are too hot, check out specialized jeans that have Kevlar fabric lining and other safety components. Never wear shorts.
- Opt for ventilated summer-weight boots, which allow airflow to cool the feet and ankles.
- Mesh-backed gloves will let you grip the handles while allowing for ventilation – as well as hand protection in case of a fall or skid.
- There are options for jackets that protect while keeping you comfortable in the heat. Ventilated jackets with mesh panels allow for aeration, and many perforated leather jackets come with zip vents, which help you release body heat.
- A proper helmet – required by law in all but 3 states – is safety rule number one. Investing in a breathable, lightweight and ventilated helmet will keep your head (and by extension, your body) cool and protected. The best ones are usually carbon fiber.
Get Re-Accustomed to the Road
If you’ve been traveling mostly by car and are just getting back to the roads on 2 wheels, give yourself some time to re-adjust. You no longer have the wrap-around metal protection of a vehicle, and you may need to fine-tune your reaction time for sharing the road with cars.
Most motorcycle accidents are attributed to unsafe lane changes, car doors, speeding, sudden stops, left-turn accidents, and lane splitting, among others, so make sure you’re visible to the cars around you.
Finally, know the signs of heat stress (check out our article here). It can come on suddenly, so knowledge and prevention are your tools to stay cool and healthy.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
by California Casualty | Auto Insurance Info, Helpful Tips, Safety |
As temperatures drop and roads become icy, taking steps to winterize your car ensures you stay safe and stress-free. From checking your battery to swapping out wiper blades, preparing for the season is all about protecting yourself and your ride. Ready to keep your car in peak performance through the cold months? Let’s get started!
Take care of your tires.
You depend on your tires to grip the road. Make sure they’re in the best condition to help you maneuver safely.
- Check the tread. Tread gives you traction, and worn tread will take longer to stop on slippery roads with ice and snow. Put a penny into one of the grooves with Lincoln’s head facing you and upside down. If you see all his head, your tread depth is dangerously low. Replace your tires.
- Rotate your tires. Tires don’t wear evenly. The front tires usually have more wear on the outside edges, because they lean when you turn right or left. The front tires also hold the weight of the engine. To help your tires wear evenly, you need to rotate them every 5,000-7,000 miles.
- Align your tires. If you’ve ever taken your hand off the wheel while driving, and notice your car veering toward the side, you need an alignment. You need to align your tires to keep them pointing straight ahead. You can easily knock them out of alignment by going over a pothole. If you don’t align your tires, you can experience steering problems, poor fuel economy, and uneven tire wear.
- Consider snow tires. If you live in a place where snow is heavy, you may wish to switch to snow tires. Their softer rubber remains flexible in cold weather and helps them grip the road. Their wider grooves also are better at repelling water and gaining traction in snow.
- Check your tire pressure. As the weather changes, you will notice corresponding changes in your tire pressure. That’s because air expands as it gets hotter, which raises the pressure. It contracts as it gets colder, which lowers it. In cold weather, tire pressure can decrease about 1 psi for every 10-degree drop in temperature. That’s why it’s important to check your tire pressure when the weather changes, in extreme heat and cold, and adjust as needed.
Take care of your fluids.
Cold weather affects your car’s essential fluids.
- Change your oil. Cold weather thickens engine oil. That makes it harder for parts to turn. It also puts a strain on the starter and the battery. Choose a lighter weight oil for winter. Check your owner’s manual for the proper oil weight.
- Top off coolant (antifreeze) Coolant prevents your engine from overheating or freezing. Check the reservoir tank (not the radiator) and ensure the level is between the “min” and “max” lines. Use the correct coolant specified in your owner’s manual, as using the wrong type can damage the engine. Mix coolant with water in the ratio recommended in your manual.
- Refill windshield fluid. We use our windshield wipers a lot in the snow and rain. Make sure you have enough wiper fluid. Use a formula designed for low temperatures to avoid freezing. Keep an extra gallon in your car for emergencies.
- Change differential fluid if needed. This fluid helps to lubricate the gears and helps the wheels rotate at different speeds. It should be changed every 30,000 to 60,000 miles as the fluid breaks down over time.
Take care of your car’s components.
Cold weather can wear down critical parts of your vehicle. Getting your vehicle checked out with routine maintenance helps you stay on top of things.
- Test your battery. Cold temperatures slow down chemical reactions in the battery, reducing power. Check for corrosion and ensure it holds a charge. Replace old batteries to avoid breakdowns.
- Inspect belts and hoses. Cracks or wear in belts and hoses can lead to failures in cold weather. Address any issues immediately.
- Check your brakes. On slippery winter roadways, your brakes must be in good condition. Check and make sure your pads are not worn down. Otherwise, it will take longer to stop and could cause an accident.
- Check your spark plugs. Worn spark plugs can make your car more difficult to start in the winter. Look for signs of wear like carbon buildup, a damaged ceramic insulator, or oil deposits. Check your owner’s manual for recommended replacement intervals.
- Change your wiper blades. Snow, salt and slush builds up on your windshield. Your wipers need to work well. If your wipers look dry and feel brittle, if they make noise, or if they leave streaks, you will want to replace them. You can also get winter wipers which have a rubber edge and are heavier than regular wipers. A heavier weight makes the wiper motor work harder so make sure to remove them come spring.
- Change the cabin air filter if needed. A dirty filter can cause your HVAC system to perform poorly. It can slow down defogging of your windows, and not screen airborne contaminants. Change the filter at recommended intervals.
Equip your car with emergency essentials.
Winter driving can be unpredictable, so pack for the unexpected.
- Stay warm. Include hand warmers, blankets, and a winter emergency kit.
- Be ready for snow and ice. Make sure you have an ice scraper and snow brush.
- Bring along cat litter. Keep a bag of cat litter to sprinkle if you get stuck in the snow or on a slick patch. The extra weight will also increase your tire’s grip on the road.
- Stay fueled. Fill up your gas tank every time it hits the halfway mark. That way if you’re stranded, you’ll have gas to run the heat and keep you warm until help comes.
- Stock up. Keep bottled water and snacks handy. In case of a breakdown, that will help.
Finally, protect your vehicle with the right insurance for added peace of mind. Safe travels this season.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
by California Casualty | Auto Insurance Info, Helpful Tips |
Your car is more than just a mode of transportation; it’s a companion on life’s journey. But like any good friend, it needs a little care to keep it going strong. Whether you’re a road trip enthusiast or someone who relies on their wheels for daily commutes, extending the life of your vehicle makes sense. So, buckle up as we explore some simple yet effective ways to make your car last longer.
Ditch the heavy keychain.
When you put the key into the ignition, a heavy keychain can drag it down. That puts pressure on the tumblers inside the ignition. Over time, that can cause the ignition switch to fail. If your car keys share space with lots of other keys, consider a car-only keychain.
Watch for this warning sign: your key sticking in the ignition when you turn on the car. Get the ignition replaced before it leaves you stranded.
Use your parking brake.
The parking brake has an important job: to keep your car from rolling when parked. However, you don’t just need a parking brake on an incline; you need it whenever and wherever you park. Parking brakes help take the stress off the transmission. In addition, if not used, your parking brake can corrode over time. This can lead to expensive repairs. So, engage that parking brake whenever you park.
Don’t idle in the driveway.
It’s not a good idea to idle your car for long periods of time. Not only does it waste gas, but it can also do some damage. During idling, the oil pressure may not send oil to every part of the engine. The engine also won’t operate at its peak temperature. That means there could be incomplete fuel combustion, soot deposits on cylinder walls, contaminated oil, and damaged components.
Be mindful of moisture.
Moisture can do a lot of damage to your vehicle. Water that seeps into your car’s body panels can cause rust. Extreme heat and humidity can reduce your car’s battery life. Moisture inside your car can also lead to mold and mildew. Finally, salt water can damage your car’s paint. Don’t drive through water, which can expose your undercarriage to unnecessary moisture. Clean corroded battery terminals if you live in humid areas. Make sure to keep your car dry and as cool as possible during the hot, humid months to avoid expensive future repairs.
Change the oil and the air filter.
If your oil is dirty, it can affect the components in your engine. Without proper oil changes, your engine could seize up, which will cost you more than nearly any other car repair. Most manufacturers suggest changing the oil every 5,000-7,500 miles. Newer vehicles will alert you when you need an oil change. You also need to change the air filter, although not as often as the oil. The air filter removes dirt and debris, which also can harm your engine. Change your air filter every 15,000 to 20,000 miles.
Help your tires wear evenly.
Tires naturally wear down over time. Keep them working well by inflating them at the recommended pressure. That will help prevent blowouts. Tires also wear unevenly; that’s why it’s important to rotate them every 6 months or 6,000-8,000 miles. Otherwise, your tires will wear out faster and have to be replaced.
Wash your car.
Cars get dirty, and that dirt buildup is more than cosmetic. It can slowly destroy your paint, which can lead to rust. That’s why washing your car is important. How often depends on the weather, whether you park outside, and if your car is exposed to pollen, bugs, sap from trees, salt on winter roads and more. Wash biweekly or as needed and wax every month or so.
Prevent pests.
If you leave food and wrappers in your car, you could attract mice and bugs. They in turn can do damage that requires repairs. Clean up all food items, wrappers, and containers. Block broken seals or holes where they can get in. If you suspect pests, have your upholstery professionally cleaned.
Protect the interior.
Leather can become dry and brittle after years of exposure to the sun. Apply a conditioning solution routinely to help prevent cracks and keep seats in good condition. Use a windshield shade to help slow upholstery fading.
Don’t fill your tank if you see the tanker.
Gasoline tankers can stir up sediment as they refuel the tanks at gas stations. That could cause you to get dirty gasoline, which can clog your fuel filter or fuel injector. Avoid filling up at a station when it is being filled by a tanker. You’ll avoid a potential expensive repair.
Avoid bad driving habits.
Certain driving habits can reduce the lifespan of your car. Don’t brake hard all the time, it can lead to deterioration of your brake pads. Don’t turn at high speeds; that’s hard on your tires. Don’t strongly accelerate when the engine is cold. Don’t rev your engine when your car isn’t properly warmed up. Avoid potholes and running over curbs which can harm your tires. Good driving habits can help reduce the need for expensive repairs.
Pay attention to maintenance lights.
Don’t skip routine maintenance. It may cost you now but save you money in the long run.
If you have a newer car, it will let you know when it needs service. When the maintenance light is on, schedule your appointment. However, you can look out for things, too. If you hear an unusual noise, take your car in. Watch for puddles under your car. It’s better to get ahead of potential problems than to pay for them as they become big issues.
Keep your car protected.
You may do everything right but accidents still happen, including some that could total your car. Your car is one of your greatest investments. Protect it with the right auto insurance for added peace of mind.
Check out our blog on Pro Tips to Keeping Your New Car Ageless for more tips.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
by California Casualty | Educators, Firefighters, Health, Nurses, Peace Officers |
If the winter months get you down, you’re not alone. Seasonal Affective Disorder (SAD) affects millions of people, and it’s more than just the winter blues. It can affect your mental and physical health.
Here’s what you need to know about SAD, including how to recognize signs and symptoms, some available treatments, and how to help those around you if you think they suffer from this condition.
What is SAD?
Seasonal Affective Disorder is a type of depression. It is more than feeling sad or unhappy, and it is not a condition that can be wished away. Symptoms start in the late fall and continue into the winter months. They are most severe during December, January, and February. Generally, SAD resolves itself during the light-filled days of spring. (There also is a form of summer SAD, thought to be caused by the heat, humidity, and allergies. Summer SAD is much less common.) SAD usually starts in adulthood. It is rare among people who are under age 20. It is more common among women than men.
What causes SAD?
The exact cause is not known, but it is thought that SAD is linked to reduced exposure to sunlight. Light stimulates the hormone, serotonin, in our brain which makes us feel happy. Increased darkness on the other hand prompts the brain to make more melatonin, causing sleepiness and reduced energy.
What are the signs of SAD?
SAD can affect how you feel, think, and behave. The symptoms are persistent and can be severe. While not every person experiences all the symptoms, here are some common ones for winter SAD.
- Losing interest in activities: If the activities that usually interest you lose their appeal, that’s a symptom of a low mood or depression.
- Low energy and sluggishness: You may find it difficult to muster the energy to do the most basic tasks. You might experience extreme fatigue.
- Sleeping too much: You find yourself sleeping more than usual, and you have difficulty waking up. You may experience daytime drowsiness.
- Appetite changes: You crave the mood and energy boosting comfort of carbs. However, overloading on carbs can lead to weight gain.
- Difficulty concentrating: You may be unable to focus and have trouble thinking clearly.
- Negative thinking: You may feel hopeless, worthless, or even suicidal. You might be anxious and irritable.
What are options for treatment?
Without treatment, SAD can last months. However, most people who seek help can see improvement in a matter of weeks. The symptoms of SAD may look like other mental health conditions, so it’s important to get a diagnosis. A doctor or mental health professional can diagnose SAD and offer options for treatment. Treatments may include:
- Light therapy: This involves sitting in front of a special light in a lightbox or panel for a specific amount of time each day.
- Sunlight exposure: Spending more time outside during daylight hours can help. Consider a daily walk or outdoor exercise.
- Psychotherapy: Talk therapy can help you to understand SAD and manage its symptoms from anxiety to depression.
- Medications: ln some cases, antidepressants may be prescribed to correct the chemical imbalance caused by SAD.
Here are some ways to help prevent SAD.
You can take steps to prepare for winter SAD, which may help to reduce its effects.
- It may be tempting to go into hibernation mode when it starts to become dark early. However, that can perpetuate the feelings of depression. Instead, plan activities to stay social. This will help to boost your mood.
- Exercise regularly. If you can exercise in the sunlight, that’s a double boost.
- Eat a healthy balanced diet. If you’re tempted by carbs for a quick energy boost, go for complex carbohydrates instead. For example, choose whole grain breads and fruits over sweets and chips.
- Maintain a consistent sleep routine. Avoid excessive amounts of caffeine and alcohol, especially before bed.
Finally, seek professional help if your symptoms persist. SAD is treatable, and fortunately, does not last forever.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
