When temperatures soar, it’s important to take extra precautions to protect your health. Extreme heat can affect anyone, but certain groups, including older adults, young children, pregnant individuals, and people with chronic health conditions, are at a higher risk for heat-related illnesses.
The good news? Most heat illnesses are preventable. By staying hydrated, planning ahead, and recognizing the warning signs, you can enjoy the summer while staying safe.
Here are five simple ways to protect yourself during periods of extreme heat.
1. Stay Hydrated
One of the easiest and most effective ways to prevent heat-related illness is to drink water throughout the day, even before you feel thirsty.
Your body loses fluids quickly in hot weather, especially if you’re spending time outdoors or being physically active.
To stay hydrated:
- Drink water regularly throughout the day.
- Carry a reusable water bottle with you.
- Take breaks in shaded or air-conditioned areas.
- Wear lightweight, loose-fitting clothing to help your body stay cool.
Keeping your body hydrated can help reduce your risk of heat exhaustion and heat stroke.
2. Plan Outdoor Activities Wisely
If possible, schedule outdoor work, exercise, or recreational activities during the cooler parts of the day.
The hottest temperatures are typically between 10 a.m. and 4 p.m., making this the riskiest time for prolonged outdoor activity.
If you must be outside:
- Take frequent breaks in the shade.
- Drink water often.
- Avoid overexertion.
- Move indoors immediately if you begin feeling weak, dizzy, or nauseated.
Planning around the heat can go a long way toward preventing serious health issues.
3. Know the Signs of Heat Illness
Recognizing the early warning signs of heat-related illness allows you to act before the situation becomes an emergency.
Common Heat-Related Conditions
Heat Rash
- Small red bumps or blisters, often appearing on the neck, chest, groin, or skin folds.
- Move to a cool, dry location and keep the affected area dry.
Sunburn
- Red, painful, or blistered skin.
- Stay out of direct sunlight, cool the skin with a cool shower or compress, and apply moisturizer or aloe vera.
Heat Cramps
- Painful muscle cramps, often accompanied by heavy sweating.
- Stop physical activity, move to a cool place, and drink water or a sports drink before resuming activity.
Watch for More Serious Symptoms
Seek immediate medical attention if you or someone else experiences:
- Confusion or difficulty thinking clearly
- A very high body temperature
- Fainting or loss of consciousness
- Seizures
Earlier symptoms of heat exhaustion may include:
- Heavy sweating
- Headache
- Dizziness
- Weakness or fatigue
- Nausea
- Muscle cramps
If these symptoms develop, move to a cool place, rest, and begin drinking water right away.
4. Get the Right Medical Care
Not every heat-related illness requires an emergency room visit, but it’s important to know when to seek help.
- Virtual care may be appropriate for mild symptoms or questions about what to do next.
- Urgent care can treat symptoms like persistent dizziness, headaches, or nausea.
- Emergency care is necessary for signs of heat stroke, including confusion, fainting, seizures, or an extremely high body temperature.
When you’re unsure, it’s always safest to contact a healthcare professional.
5. Find a Cool Place to Escape the Heat
Air conditioning remains one of the best ways to prevent heat-related illness.
If your home isn’t air-conditioned, consider spending time at:
- Public libraries
- Community centers
- Cooling centers
- Shopping malls
- A trusted friend or family member’s home
If you’re looking for a cooling center near you, dialing 211 can help connect you with local resources.
Stay Safe All Summer Long
Extreme heat doesn’t just cause discomfort, it can become dangerous very quickly. Taking simple steps like drinking water, limiting time outdoors during peak heat, and recognizing the warning signs of heat illness can make a significant difference.
Whether you’re working outside, enjoying summer activities, or simply running errands, staying prepared can help you and your loved ones stay healthy throughout the hottest days of the year.