How To Stay Cool in Hot Weather
Stay safe in the heat with these ten tips to prevent illness
Stay safe in the heat with these ten tips to prevent illness
Extreme heat isn’t just uncomfortable — it can be dangerous. Understanding how to stay safe in hot weather and recognizing early signs of heat stroke and heat exhaustion can save lives.
Heat-related illnesses cause hundreds of deaths each year in the United States. Emergency departments see tens of thousands of visits for heat-related conditions each year, with numbers rising in extreme weather years.
“Heat-related illnesses are serious and preventable,” says Mohammed Shaker, MD, an internal medicine physician and geriatrician at Scripps Clinic Rancho Bernardo. “By staying hydrated, avoiding peak sun hours and recognizing early warning signs like dizziness or heavy sweating, you can protect themselves and others from dangerous heat exposure.”
Who’s at risk?
Anyone can get sick from the heat, but children under two, the elderly and those with chronic conditions are most at risk. Age, obesity, dehydration, heart disease and alcohol use can all affect your body’s ability to stay cool.
“If you cannot sweat enough to cool your body and your body temperature gets too high, it’s important to seek medical help right away to reduce the risk of damage to your brain or vital organs,” Dr. Shaker says.
Heat stroke vs heat exhaustion
Heat stroke
Heat stroke is life-threatening and occurs when your body can’t regulate its temperature. It can rise to 106°F or more within 10 to 15 minutes and you lose your ability to sweat.
“Heat stroke can come on very suddenly, and without immediate medical treatment, heat stroke can cause death or permanent disability,” says Dr. Shaker.
Symptoms may include:
- Body temperature above 103°F
- Loss of consciousness
- Dizziness, nausea and confusion
- Hot, dry skin or profuse sweating
- Rapid pulse
- Throbbing headache
Heat exhaustion
This milder condition still needs attention. It happens when the body loses too much water and salt through sweating. Older people, athletes and outdoor workers are at the highest risk.
Common symptoms include:
- Heavy sweating
- Muscle cramps
- Weakness or dizziness
- Headache, nausea or vomiting
- Fatigue
- Pale, clammy skin
- Fainting
- Fast, weak pulse
“If left untreated, heat exhaustion can progress into heat stroke, so it is important to be aware,” says Dr. Shaker.
10 tips to prevent heat-related illness
1. Drink up
Hydration is crucial. Don’t wait until you’re thirsty. By then, you may already be dehydrated. Aim for 16-32 ounces of cool fluids per hour, especially if you’re active.
Avoid sugary, alcoholic and very cold drinks, which can dehydrate you.
2. Consider sports drinks when needed
For intense exercise lasting more than 45 minutes, sports drinks can help replace electrolytes.
If watching calories, choose low-sugar or sugar-free options. If you’re not highly active, water with a splash of fresh orange or lemon juice is a good alternative.
Consult your doctor for the best dietary options if you have chronic conditions like diabetes or high blood pressure.
3. Dress light, wear sunscreen
Wear lightweight, loose-fitting clothing that allows your skin to breathe. Dark colors absorb heat, so stick with lighter shades. Light colored clothes reflect sunlight.
Use sunscreen to prevent sunburn, which can increase your skin temperature and make it harder to cool down. Reapply every two hours and wear a wide-brimmed hat for extra protection.
Sunscreen also reduces your risk of skin cancer.
4. Pace yourself, know when to stop
Adjust workouts for hot weather. If you’re not used to it, increase activity slowly and rest often. Take breaks if you feel faint or dizzy.
5. Avoid peak sun hours
Sun rays are strongest from 10 a.m. to 2 p.m. Plan outdoor activities for the early morning or evening when it is cooler.
6. Find a cool spot
If you don’t have air conditioning at home, go to places with air conditioning. You can visit shopping malls, movie theaters, libraries or recreational facilities.
Many local governments and community groups open cooling centers during extreme heat. These include community centers, senior centers and town halls.
Call 2-1-1, visit your local public health department's website or check local resources to find one.
At home, use fans, take cool shower and:
- Use blackout curtains or blinds to block sunlight
- Open windows at night
- Use reflective window films
- Avoid oven and stove use
7. Check on vulnerable loved ones
Regularly check on elderly relatives or those with health conditions. Make sure they:
- Are drinking enough water
- Have access to air conditioning
- Know how to cool off
8. Never leave children or pets in a hot car
Temperatures rise quickly inside parked cars, even with windows cracked. Never leave kids or pets unattended, even for a few minutes.
9. Know when to seek medical attention
If someone shows signs of heat stroke, like a high body temperature, confusion, or hot, dry skin, call 9-1-1 right away.
Move them out of the sun. Apply cold, wet towels or ice packs to their head, neck, armpits, groin and forehead while you wait for help. Do not give them fluids if heat stroke is suspected. This can delay treatment or cause choking.
For heat exhaustion, symptoms include heavy sweating, nausea and dizziness. If the person is alert and can swallow, you can give them cool, non-alcoholic drinks.
If they vomit or become drowsy, turn them on their side to keep the airway open. Continue cooling them down and seek medical help if symptoms do not improve.
10. Stay informed
Check local heat alerts and weather updates on the news or online.
Use the CDC’s HeatRisk Dashboard to check your local heat forecast. Just enter your zip code.