This summer’s first extreme heat wave is here. When temperatures climb this high, it’s not just uncomfortable; it can quickly become dangerous, especially for children, older adults, pets and anyone spending time outdoors. A few simple steps can help keep everyone safe.

Stay Cool Outside

Heat safety begins with your clothing choices. Wear lightweight, light-colored, loose-fitting clothing to help you stay cool.

And when temperatures are this high, save outdoor activities for the coolest parts of the day – early morning or in the evening – whenever possible.

If you do need to be outdoors, the Centers for Disease Control and Prevention (CDC) recommends that you remain in the shade as much as possible and take breaks when you can.

If your pets are outside, provide plenty of fresh water in a shady area. Never leave pets in a parked car, even when it’s not extremely hot outside. Cars can heat to dangerous temperatures very quickly – and keeping the car window open is not enough to keep them safe.

Cut the Heat Indoors

When indoors, cover windows when they’re in direct sunlight. Keep curtains, shades or blinds drawn during the hottest part of the day. Avoid using the oven, which can add heat to your home. 

Use air conditioning indoors if possible. You can use fans indoors, according to the CDC, but only if the indoor temperature is less than 90 degrees. At temperatures higher than 90 degrees, a fan can increase body temperature.

If you don’t have air conditioning, open windows only when the temperature outside is cooler than the temperature inside.

Take cool showers or baths to help lower your body temperature and prevent overheating.

Find a Cooling Center

If you do not have air conditioning, go to an air-conditioned place such as a library, senior center or friend’s house. You can also call 211 to find a cooling center near you.

Spending a few hours in air conditioning can help your body stay cooler when you go back into the heat.

Drink Water

Adequate hydration is important for everyone. The CDC recommends drinking plenty of fluids, especially water, on hot days.

Carry a water bottle and refill it throughout the day. Limit beverages high in sugars and sodium, caffeine and alcohol, if possible.

Pay Attention to Air Quality Alerts

Air quality tends to be poor during a heat wave. The Air Quality Index (AQI) reports air quality on a color-coded scale that ranges from 0 to 500. The higher the AQI value, the greater the health concern due to increased pollution.

Officials issue an air quality alert for sensitive groups when the AQI exceeds 100. Levels higher than 300 are hazardous for everyone. You can also look up air quality by zip code or city and state at AirNow.gov.

When air quality is very poor and hazardous, it’s best to move your activity inside or reschedule outdoor activities.

Know the Symptoms of Heat Illness

Symptoms of heat illness include:

• Muscle cramping
• Unusually heavy sweating
• Shortness of breath
• Dizziness
• Headaches
• Weakness
• Nausea

A mild heat illness such as heat cramps can be resolved by stopping physical activity, moving to a cooler place and drinking water. But heat stroke, a severe heat illness, is a medical emergency. Call 911 if you suspect heat stroke.

Use this chart from the CDC to determine when to seek medical attention for heat illness based on symptoms. Visit the CDC’s Symptoms of Heat-Related Illnesses page for more details.

Special Considerations for Those at High Risk

Older adults should not stay home alone during a summer power outage or extreme heat event, according to the Federal Emergency Management Agency (FEMA). Reach out to family or friends for help.

Pregnant people, individuals over age 65, infants and young children, people who are working or exercising outside in the heat and people with heart disease or asthma may need to take additional action on hot days. Scroll to the bottom of the CDC’s About Heat and Your Health page for links to details for people in these groups.

Sources:
Centers for Disease Control and Prevention
Environmental Protection Agency
Federal Emergency Management Agency
The StayWell Company, LLC