When a heatwave arrives, it is more than just an uncomfortable stretch of hot weather. High temperatures and humidity can place serious stress on the body, especially for children, older adults, outdoor workers, pregnant people, and anyone with certain health conditions.
The good news is that heat-related illness is often preventable. Planning ahead, staying hydrated, limiting outdoor activity, and knowing the warning signs can help you and your family stay safe when temperatures rise.
Stay Hydrated Throughout the Day
One of the most important things to do during a heatwave is drink water regularly, even before you feel thirsty. Your body loses fluids through sweating, and dehydration can happen faster than many people realize in extreme heat.
Keep a reusable water bottle with you, drink water before going outside, and take frequent water breaks if you are working, exercising, attending an event, or walking in the sun. Limit alcohol and very sugary drinks, which can contribute to dehydration.
Pay attention to your body. Dark urine, fatigue, dizziness, headaches, dry mouth, and weakness can all be signs that you need more fluids.
Spend Time in Air-Conditioned Spaces
Air conditioning is one of the safest ways to cool down during dangerously hot weather. Stay indoors during the hottest part of the day whenever possible, especially between late morning and early evening.
If your home does not have air conditioning, consider spending time at a cooling center, library, shopping mall, community center, movie theater, or with family and friends who have a cooler indoor space.
Fans can help circulate air, but during extremely high temperatures they may not be enough on their own. Take cool showers, use cool damp towels on your skin, and wear lightweight clothing to help your body cool down.
Dress for the Heat
Choose loose-fitting, lightweight, and light-colored clothing. Dark colors absorb more heat, while breathable fabrics can help air move around your body.
A wide-brim hat, sunglasses, and sunscreen are also important when you must be outdoors. Sunscreen should be reapplied as directed, especially if you are sweating or spending long periods outside.
Avoid heavy clothing, tight fabrics, and unnecessary layers. Your goal is to allow your body to release heat as easily as possible.
Avoid Outdoor Activities During Peak Heat
Try to schedule errands, exercise, dog walks, yard work, and outdoor events for early morning or later in the evening when temperatures are lower.
During a heatwave, do not push your body to keep up with your usual workout or work schedule. Slow down, take breaks in the shade or air conditioning, and listen to your body.
If you must work outside, take frequent breaks, drink water regularly, and use shade whenever available. Employers, event organizers, and families should make heat safety part of the plan—not an afterthought.
Keep Your Home Cooler
Close blinds, curtains, and shades during the day to reduce direct sunlight. Open windows only when outdoor temperatures are cooler than indoors, such as early in the morning or late at night.
Use appliances that create heat, including ovens, dryers, and stovetops, less often during the hottest hours. Prepare no-cook meals, use a microwave, or cook earlier in the day when possible.
Create a cool-down area in your home with fans, cold water, light clothing, and easy access to hydration. Even small changes can make a difference when the heat lasts for several days.
Never Leave Children or Pets in a Parked Car
A parked car can become dangerously hot within minutes, even when the windows are cracked. Never leave a child, pet, older adult, or anyone else inside a parked vehicle.
Always check the back seat before locking your car. Make it a habit to place a purse, phone, work bag, or another important item in the back seat so you remember to look before leaving.
Check on People at Higher Risk
Older adults, babies, young children, people with disabilities, people who work outdoors, and people with heart, lung, kidney, or other chronic health conditions may be at greater risk during extreme heat. Certain medications can also affect how the body responds to high temperatures.
Call or visit relatives, neighbors, and friends who may not have air conditioning or who spend a lot of time alone. Ask whether they have water, a cool place to stay, and someone they can contact if they begin feeling unwell.
Know the Signs of Heat Exhaustion
Heat exhaustion can happen when the body loses too much water and salt through sweating. Symptoms may include heavy sweating, headache, nausea, dizziness, weakness, thirst, irritability, and reduced urination.
If someone shows these signs, move them to a cooler area, loosen tight clothing, cool them with a shower, wet cloths, or a cool bath, and encourage them to sip water if they are alert and able to drink.
Treat Heat Stroke as an Emergency
Heat stroke is a medical emergency. Warning signs can include confusion, fainting, unusual behavior, seizures, very hot skin, a rapid pulse, or loss of consciousness.
Call 911 immediately if you suspect heat stroke. Move the person to a cooler location and begin cooling them with cold water, wet towels, ice packs, or a cool bath while waiting for emergency help. Do not force fluids if the person is confused, unconscious, or unable to swallow.
Stay Informed and Plan Ahead
Check local weather alerts, heat advisories, air-quality reports, and cooling-center information before making plans. Extreme heat can be especially dangerous when high humidity prevents sweat from evaporating effectively.
A heatwave is the time to slow down, stay aware, and put health first. Keep water nearby, stay in cool spaces, check on loved ones, and never ignore signs that your body may be overheating.
Staying cool is not just about comfort—it can save lives.
