Embracing Summer And How To Protect Yourself From Excessive Heat

To safely enjoy the summer, stay hydrated, avoid peak sun between 10 AM and 4 PM, and wear lightweight, light-colored clothing. If your home gets too hot, use air-conditioned spaces like local malls or public libraries to regulate your body temperature.

Hydration and Diet

Drink consistently: Carry a refillable water bottle and drink fluids regularly, even before you feel thirsty.
Watch what you drink: Avoid excessive alcohol, sugary sodas, and caffeinated beverages, which can actually cause you to lose fluids.
Eat light: Choose easy-to-digest foods like fruits, vegetables, and crisp salads over heavy, hot meals.

Sun and Heat Exposure

Time your outings: Schedule strenuous outdoor activities for the early morning or late evening when temperatures are cooler.
Dress for the weather: Wear loose-fitting, breathable fabrics and a wide-brimmed hat to shade your face.
Apply protection: Liberally apply a broad-spectrum sunscreen with SPF 30 or higher and reapply every two hours.
Seek shade: Utilize natural shade, awnings, or carry a UV umbrella when direct sun exposure is unavoidable.

Recognizing Heat Illness

Always monitor for symptoms of heat exhaustion and heatstroke, such as dizziness, nausea, confusion, or a rapid pulse. Cool down immediately by applying wet towels to your skin, spraying yourself with cool water, or taking a cool shower.

For localized weather alerts and safety advice in your area, visit the National Weather Service or refer to the CDC Extreme Heat Guide.

For many people, warm weather is a time for fun-filled outdoor activities. However, hot weather and outdoor activities don’t always mix well, especially during periods of extreme heat— times when temperatures are substantially hotter and/or more humid than average for a location and date.

Extreme heat can cause people to suffer from heat-related illness, and even death. People suffer heat-related illness when their bodies are unable to properly cool themselves. Older adults, young children, and people with chronic medical conditions are at high risk for heat-related illness and death. More than 700 people die from extreme heat every year in the United States.

Warmer temperatures can mean higher ozone levels. Pay attention to the U.S. Environmental Protection Agency’s Air Quality Index when planning outdoor summer activities, especially if you have asthma or another lung disease.

Track extreme heat in your area. Turn to your local weather channel which provides local heat and health information so communities can better prepare for and respond to extreme heat events. You can use it to explore how extreme heat affects your county, populations that are at risk, and resources for response.

Extreme heat is one of the leading cause of weather-related deaths in the U.S. with heat waves expected to become longer and more intense due to climate change. Communities of color and low-income communities are disproportionately impacted by heat. Others at high risk include infants, adults above 65, pregnant individuals, athletes, and outdoor laborers, as well as those with chronic illnesses, asthma, or COPD.

Recommendated precautions to follow during extreme heat:

Stay hydrated. If your urine is dark, drink 2–3 glasses of water.
Take baths, showers, use a wet towel on your skin, or spray yourself with water while using a fan.
Visit a cooling center.
Avoid alcohol, sugary, or caffeinated drinks.
Eat easy-to-digest foods like salads or fruits.
Don’t exert yourself outdoors if possible.
Avoid dark clothes; wear light, loose-fitting clothes.
Use sunscreen and wear hats.