Extreme heat is more than an inconvenience; it can quickly become a medical emergency. Ready.gov defines extreme heat as a period of high temperatures and humidity above 90°F lasting two to three days or more. Learn what you can do to protect yourself and your family.
Protect Yourself with the 3 S’s
STAY cool, STAY hydrated, and know the SYMPTOMS!
1) Stay Cool
When you are Outdoors:
- Seek shade whenever possible, take frequent breaks, and plan outdoor activity for the coolest parts of the day.
- Reduce outdoor exertion, and if you must work outside, schedule tasks earlier or later in the day.
When you are Indoors:
- Use air conditioning when available; even a few hours a day can help prevent heat-related illness.
- Do not rely on fans alone during extreme heat. Fans are only helpful when indoor temperatures are below 90°F and may increase body temperature once temperatures rise above that level.
- If you do not have AC or experience a power outage, identify a cool location such as a library, mall, or designated public cooling center and plan transportation in advance.
- Where available, dialing 2-1-1 can connect you with information about nearby air-conditioned facilities.
2) Stay Hydrated
- Drink plenty of fluids throughout the day and carry a water bottle to refill as needed. Do not wait until you feel thirsty to drink.
- Most people need to drink more fluids than usual during hot weather. Hydration needs vary based on activity level, body size, and heat exposure.
- Check urine color as a general guide: light yellow typically indicates adequate hydration, while dark yellow may signal the need for more fluids.
- Limit beverages high in sugar, alcohol, or caffeine, which can contribute to dehydration.
- If you are sweating heavily, consider pairing water with snacks or a sports drink to help replace salt and vital minerals.
3) Know the Symptoms
Heat-related illnesses can escalate quickly. Recognizing symptoms early can prevent serious complications.
Heat Cramps
- Symptoms: Painful muscle cramps/spasms and heavy sweating.
- What to do: Stop activity and rest in a cool place. Gently stretch or massage the affected muscles and sip water. Seek medical attention if cramps last longer than one hour.
Heat Exhaustion
- Symptoms: Heavy sweating, weakness, cool skin that is pale or clammy, a fast and weak pulse, nausea or vomiting, headache, dizziness, or fainting.
- What to do: Move to a cooler, preferably air-conditioned, location. Loosen clothing and cool the body with wet cloths or a cool bath. Sip water slowly. Get medical help right away if vomiting occurs, symptoms worsen, last longer than one hour, or if confusion develops.
Heat Stroke (Medical Emergency)
- Symptoms: Confusion, slurred speech, very high body temperature (104°F or higher), hot red skin that may be dry or damp, a strong, rapid pulse, or loss of consciousness.
- What to do: Call 911 immediately. Move the person to a cooler environment and cool the body with wet cloths, misting, or a cool bath. Do not give them anything to drink!
Simple preparedness steps you can take before a heat wave:
- Plan for a power outage. Identify a cool location you can reach if your home loses electricity.
- Keep basic supplies on hand. Store extra drinking water in case stores are closed or water access is limited.
- Stay informed about extreme heat in your area. Enter your ZIP code on the CDC HeatRisk Dashboard to view your local heat risk forecast and recommended protective actions. Pay close attention to heat alerts and follow guidance based on current conditions.
Medication Reminder!
Some medicines increase the risk of dehydration or overheating, and others require storage away from heat. Do not change medications without speaking to your clinician, and make a plan for refrigerated medications during power outages.
Please check on those who are more vulnerable.
Heat can affect anyone, but some people need extra protection, including:
- Older Adults (65+)
- Infants and Young Children
- Pregnant Women
- People with Certain Chronic Health Conditions
- People who Work Outdoors
- People with Limited Resources or who Live Alone
Don’t forget to check on your furry friends and keep them cool, too!
As temperatures rise, preparation and awareness are your best protection. Take heat alerts seriously, adjust your routine as needed, and act early rather than waiting for symptoms to worsen. Planning ahead, staying hydrated, and checking on neighbors can prevent serious illness and save lives. FVHD encourages all residents to make heat safety part of their summer routine and to seek medical attention immediately if an emergency is suspected.
For more information and detailed guidance on preventing heat-related illness, visit the CDC’s Heat and Your Health webpage: https://www.cdc.gov/heat-health/about/index.html
Stay safe, stay informed, and take care of one another this summer.