Dress in lightweight, comfortable clothing so that you remain cool.
Keep Cool Inside
Stay as much time as you can in air-conditioned spaces. If you have no air conditioner at home, consider visiting public places like malls or libraries. Even a few hours in a cool place can help your body adjust when you return to the heat. You can also inquire at your local health department to find out if heat-relief shelters are available nearby.
Remember that electric fans will be comforting but won’t help you avoid heat-related diseases when temperatures exceed the mid-90s. Instead, have a refreshing shower or bath or find a place with air conditioning to rest. Don’t use your stove and oven often to keep your home cool.
Plan Outdoor Activities Wisely
Pursue outdoor activities during the coolest hours of the day, such as mornings or evenings. Stay in the shade as much as possible whenever you're out to let your body cool down.
Take It Slow
Reduce exercise during hot weather. If you’re not used to working or training in the heat, begin at a slow pace and gradually increase your effort. Don’t work out in high temperatures if it starts to get your heart racing or you become out of breath. Sit in the shade or a cool place if you feel dizzy, lost, or weak.
Apply Sunscreen
When you get burnt, your body gets dehydrated and less able to cool. If you must go out, protect yourself with sunscreen with an SPF of 15 or higher, a wide-brimmed hat, and sunglasses. Wear sunscreen at least 30 minutes before you go outside and use it again as directed. For the best results, buy "broad spectrum" or "UVA/UVB protection."
Never Leave Children or Pets in Vehicles
Even if you open the car window, it gets dangerously hot quickly. Anyone who stays in a parked car is vulnerable, but children are at the highest risk of developing a heat stroke or death. If you have kids with you, keep this in mind:
Never leave a car in a parking space with children or pets.
To remind yourself of a child in the vehicle, put a toy in the car seat and return it to the front seat when the child is buckled in.
Ensure everyone gets out of the car and no sleeping kids are left inside.
Limit Hot and Heavy Meals
Large and hot meals heat your body, so consume light foods to keep cooler.
Stay Hydrated
Drink Ample Fluids
Get more water than usual, even if you’re not thirsty. Hydration is the first line of defense against heatstroke. Ask your doctor how much water you should drink in the summer if they have restricted your daily intake or put you on water pills. Refrain from sugary or alcoholic drinks as they dehydrate your body. Avoid cold drinks as they cause cramps in your stomach.
Restore Salt and Minerals
Sweating excessively drains you of salt and minerals, so it is essential to replace it. You can substitute them with sports drinks. However, if you have diabetes, high blood pressure, or follow a low-salt diet, consult your physician before taking salt supplements or drinking sports beverages.
Ensure Pets Stay Hydrated
The same applies to your pets; keep their fresh water in shaded places.
Stay Informed
Monitor for Updates
Check local media for heat warnings, travel safety alerts, and nearby cooling shelter locations.
Recognize Symptoms of Heat-Related Illnesses
Understand the signs of heat exhaustion and heat stroke, and learn what to do if they occur.
Partner Up for Heat Safety
When working or outside in the heat, check in on your coworkers and have someone watch over you. Heat illness can cause confusion or unconsciousness, so be vigilant. If you’re 65 or over, having someone call on you twice daily during heat waves is essential.
Keep an Eye on High-Risk Individuals
Heat illness affects everyone, but certain groups are more vulnerable:
Young children and infants
Adults aged 65 and above
Overweight people
People who overexert themselves during physical activity
Individuals with chronic illnesses, such as high blood pressure or heart disease, or taking medications for sleeplessness, depression, or circulation problems.
To ensure their safety, visit at-risk adults at least twice daily and monitor infants and young children even more frequently.
