High temperatures lead to hundreds of deaths each year, yet these heat-related illnesses are preventable. In the U.S., approximately 1,220 people die annually from extreme heat.
To avoid heat-related illness, it’s important to stay cool, hydrated, and informed. Excessive heat can harm your body if it’s unable to cool itself properly. Several factors can affect your body’s ability to stay cool in extremely hot conditions, including:
High humidity: When humidity is high, sweat doesn't evaporate as quickly, which slows down your body’s cooling process.
Personal health factors: Age, obesity, dehydration, heart disease, mental health conditions, poor circulation, sunburn, and alcohol or prescription drug use can all make it harder for your body to cool off in the heat.
Certain groups are at a higher risk of heat-related illness, including individuals over 65, children under two, and those with chronic health conditions or mental illness.
If you care for someone in these high-risk groups, keep an eye on them and ask these important questions:
Are they drinking enough water?
Do they have access to air conditioning?
Do they need help staying cool?
To reduce the risk of heat-related illness or death, the following protective actions can be taken:
Stay in air-conditioned spaces as much as possible. Air conditioning is the most effective way to protect yourself from heat-related problems. If your home lacks air conditioning, spend time in public areas with AC or use air conditioning in vehicles. Contact your local health department to find air-conditioned shelters nearby.
Avoid relying solely on fans during extreme heat. They don’t offer enough cooling during very high temperatures.
Stay hydrated by drinking water regularly, even before you feel thirsty.
Check on friends, family, and neighbors to ensure they’re safe and have help if needed.
For anyone engaging in physical activity during hot weather, it's crucial to be cautious:
Limit outdoor activity during peak heat hours, especially midday.
Start slow and gradually increase the intensity to avoid overexertion.
Stay hydrated and drink water continuously. Muscle cramps can be an early warning sign of heat illness.
Wear light, loose-fitting clothes to help stay cool.
For athletes training or practicing in hot conditions:
Schedule practices for cooler times of the day, either early in the morning or later in the evening.
Monitor each other’s health, making sure someone keeps an eye on you and vice versa.
Seek immediate medical attention if you or a teammate show signs of heat illness.
To prevent heat-related illnesses, injuries, and death during extreme heat, everyone should follow these steps:
Stay indoors in air-conditioned spaces as much as possible.
Stay hydrated by drinking plenty of fluids, even if you’re not thirsty.
Plan outdoor activities carefully and try to avoid the hottest parts of the day.
Wear loose, lightweight clothing and apply sunscreen to protect your skin.
Pace yourself and take breaks if you're physically active in the heat.
Cool down by taking cold showers or baths.
Check on neighbors and friends, and make sure someone is checking on you, too.
Never leave children or pets in a car, even for a short time.
Stay informed by checking the local news for health and safety updates.
Mary Watson
