Climate and Health: Heat Health and Safety Tips

Follow these tips to stay safe on hot days:

• Stay hydrated. Drink plenty of water on hot days. Don't drink beverages high in caffeine, sugar, sodium or alcohol if possible—these cause you to lose more body fluid. Avoid hot, heavy meals too.
• Stay cool.
  • Indoors – When possible, stay in air conditioning on hot days. If you don’t have air conditioning, call 211 to find a cool public space like libraries and malls to cool off. Use fans—only if indoor temperatures are less than 90 degrees Fahrenheit—any hotter and a fan can actually increase body temperatures.
  • Outdoors – Avoid the hottest part of the day and stick to the cooler morning and evening hours if you have to be outside. Stay in the shade as much as possible, take breaks when you can (in air conditioning if possible), and wear loose, light clothing.
• Check on loved ones. Extreme heat can affect anyone of any age, including youth and adults. Be sure to check on older family, friends and neighbors, especially those who live alone, have chronic health conditions, and don’t have air conditioning.
• Beware of hot cars. Never leave a person or a pet in a parked car, even for a short time. On an 80 degree day, the temperature inside a car can reach 100 degrees in less than 10 minutes.
• Stay informed. Check your local weather forecasts often so you can plan outdoor activities safely. Pay attention to any extreme heat or air quality alerts, the humidity levels, and the overnight temperatures that can increase risks of heat illness.
• Know the symptoms. If your body gets too hot, you can get sick. Learn the signs of your body overheating and when to see medical care (PDF). Symptoms can include muscle cramping, unusually heavy sweating, shortness of breath, dizziness, headaches, weakness and nausea.

Find more tips to prevent heat illness from CDC (Centers for Disease Control and Prevention).

Some of the following environmental and personal factors may increase your risk of developing a heat-related illness.

Environmental risk factors that can increase body temperature:

• High temperatures.
• High levels of humidity.
• Direct sun exposure.
• Lack of wind or breeze.
• The built environment like buildings and roads that absorb then give off added heat.
• Level and length of physical exertion for outdoor work.

Personal risk factors that can increase body temperature:

• Insufficient time to get used to hot temperatures or humid conditions (acclimatization).
• Prior heat illness.
• Fever.
• Water consumption and dehydration.
• Sunburn.
• Alcohol, caffeine, sugar or sodium consumption.
• A person's age.
• Non-breathable clothing
• Short-term health conditions.
  • Fever
  • Diarrhea
  • Vomiting
  • Respiratory infections
  • Poor or variable physical fitness
• Chronic health conditions.
  • Obesity
  • Heart disease
  • Mental illness
  • Poor circulation
  • Asthma
  • Diabetes
• Certain prescription medications that reduce heat tolerance.
  • Cold, allergies, and congestion
  • Muscle spasms
  • Blood pressure
  • Urine production (diuretics)
  • Diarrhea
  • Dizziness, vertigo
  • Depression
  • Insomnia
  • Psychosis

Although anyone at any time can suffer from heat-related illness, some people are at greater risk than others including:

• People 15-34 are most likely to visit the emergency room for heat-related illnesses.
• Infants and children up to four years of age are sensitive to the effects of high temperatures and rely on others to keep them cool and hydrated with enough water or other liquids.
• People 65 years of age or older are less likely to sense and respond to temperature changes. Older adults are most likely to be hospitalized for heat-related illnesses.
• Pregnant people are more likely to get a heat illness because they have to work harder to cool down both the baby and themselves.
• People who push themselves physically during work or exercise may become dehydrated and susceptible to heat sickness.
• Men are about twice as likely to visit the emergency room for heat-related illnesses as women.
• People with chronic conditions, especially heart disease or high blood pressure, or those who take certain medications may be more affected by extreme heat.
• People who are overweight may be prone to heat sickness because of their tendency to retain more body heat.