Being in extreme heat without taking the proper precautions can have serious health effects and is one of the largest weather-related causes of death in the United States. Extreme heat is associated with increased emergency room visits, mental health issues, and adverse pregnancy outcomes.
The amount of water you need when it’s hot outside will vary, especially if you are active or working in the heat. You should aim to drink one cup (eight ounces) of water every 15-20 minutes, or about 24-32 ounces per hour.
You may also want to drink small amounts consistently throughout the day rather than drinking large amounts at one time. Consult your healthcare provider first if you are restricting your fluid intake or experiencing water retention.
Consider the temperature when dressing for the heat and sun. Choose lightweight, loose-fitting clothing that breathes well. Opt for light-colored clothing to reflect the heat and sunlight and minimize your skin’s direct sun exposure. If you get a sunburn, your body will not be able to release heat as well, keeping your internal temperature higher.
Avoid going outside during the hottest part of the day, which is typically the height of the afternoon. If you are outside, stay in the shade. The temperature outside is usually measured in the shade, and it can be 10-15 degrees hotter in the sun.
Being physically active when it is extremely hot outside is not always safe. If you must work or exercise outside, choose the coolest part of the day, which is between 4 a.m. and 7 a.m. Likewise, do your workouts inside or choose a cooler part of the day to exercise.
Keeping your skin cool can help you stay comfortable in high heat. Taking a cool shower is one way to cool off. You can also wet your skin using a damp cloth or a spray bottle. Even wearing wet clothing can be helpful.
If you do not have air conditioning, close your windows during the day and cover them with blinds or blackout curtains to block the sunlight. Turn off electric appliances and lights, avoid using the oven, and close off rooms not in use. During the day, it may be cooler outside in the shade than in your home. At night, use the night air to cool your home by opening the windows after dark.
If you have air conditioning, using an additional fan can make the room feel four degrees cooler. If you do not have air conditioning, use a fan only when the temperature is less than 104 degrees outside. Using it when it is warmer can actually make your skin hotter than not using a fan at all.
Try using fans to your advantage. If you can, create a cross breeze in your bedroom or sitting room. You can also place fans in the window to draw cooler night air in or push hotter air out.
While using fans during the day can make you more comfortable, they will not prevent heat-related illnesses.
Spend several hours a day in an air-conditioned building. If your home does not have AC, find a public building like a library or community center where you can spend two to three hours in a cool place. Some states even offer cooling centers.
Alcohol is known for causing dehydration, especially when the weather is warmer and you need more hydration. It can also keep you from getting a good night’s sleep, which can be difficult in the heat. For these reasons, it may be wise to limit your alcohol consumption in extreme heat.
You may want to avoid sugary drinks and opt for water or fruit-infused water, which are the most hydrating options.
Researchers have found that nearly half of the world’s population and more than 1 billion workers live or work in high temperatures on a regular basis. About one-third of those people experience negative health effects from heat exposure. Being in high heat can increase your risk of:
- Heart and lung conditions
- Dehydration
- Pregnancy complications
- Mental health issues
- Reduced ability to work
- Decreased motor skills
- Impaired cognitive performance
- Sports injuries and illnesses
- Organ and tissue damage
- Death
Heat-related illnesses may start out with mild symptoms before progressing to more life-threatening effects. If you do not cool down your body or get medical treatment, you may experience heat exhaustion and heat stroke. Heat stroke can lead to brain damage, organ failure, and possibly death.
Cool down your body, drink water, and replace your electrolytes if you have muscle cramps, fatigue, profuse sweating, or extreme thirst. You should see a healthcare provider right away if you have symptoms like:
- Cool or clammy skin
- Pale skin
- Lightheadedness
- Headache
- Dark urine
- Weakness
- Nausea and vomiting
- Rapid or shallow breathing
- Fast heart rate
Call 911 if you or a loved one has a temperature between 103 and 104 degrees Fahrenheit and skin that is red, hot, and dry. Extreme confusion, throbbing headaches, irrational behavior, or loss of consciousness also warrant a trip to the emergency room.
Extreme heat is a leading cause of weather-related death in the U.S. You can reduce your risk of heat-related illness or death by drinking plenty of water, wearing loose-fitting clothing, and keeping your body cool. If you do not have air conditioning, find a public place to cool off for several hours a day, such as a library, community center, or cooling center in your community.
See your healthcare provider if you experience cool, clammy skin, headache, or nausea after exposure to high temperatures.
