How to Stay Cool in Hot Weather

Anyone can get sick from the heat, but infants, adults 65 and older, pregnant women and people with chronic health conditions are at higher risk.

Outdoor workers, athletes and people without reliable access to air conditioning also face increased risk.

If your body can no longer cool itself and your temperature becomes dangerously high, it’s important to seek medical help right away to reduce the risk of damage to your brain or vital organs, Dr. Shaker says.

Heat stroke is a life-threatening emergency that occurs when your body can no longer control its temperature. Body temperature may rise rapidly, sometimes reaching 106°F or higher within 10 to 15 minutes. The skin may be hot and dry or damp with sweat.

“Heat stroke can come on very suddenly, and without immediate medical treatment, heat stroke can cause death or permanent disability,” says Dr. Shaker.

Symptoms may include:

• A body temperature of 103°F or higher
• Confusion, unusual behavior or slurred speech
• Seizures or loss of consciousness
• Hot, red skin that may be dry or damp
• Fast, strong pulse
• Headache, dizziness or nausea

Heat exhaustion is less severe than heat stroke but still requires immediate cooling and attention. It happens when the body loses too much water and salt through sweating. People at increased risk include older adults, athletes, outdoor workers and people with chronic conditions.

Common symptoms include:

• Heavy sweating
• Muscle cramps
• Weakness or dizziness
• Headache, nausea or vomiting
• Fatigue
• Pale, clammy skin
• Fainting
• Fast, weak pulse

“If left untreated, heat exhaustion can progress into heat stroke, so it is important to be aware,” says Dr. Shaker.

Hydration is crucial. Don’t wait until you’re thirsty. By then, you may already be behind replacing fluids.

During prolonged work or exercise in the heat, drinking about 8 ounces every 15 to 20 minutes is a common guideline.

Ask your doctor how much fluid is appropriate if you have heart or kidney disease, take diuretics or have been told to limit fluids.

Limit alcohol and very sugary drinks, which can interfere with hydration.

Water is usually sufficient for routine activity. During prolonged exercise, two or more hours of outdoor work or heavy sweating, an electrolyte drink may help replace sodium and other minerals lost through sweat.

Consult your doctor for the best dietary options if you have chronic conditions like diabetes or high blood pressure.

Wear lightweight, loose-fitting, light-colored clothing made from breathable fabric.

Use a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher. Reapply at least every two hours. Wear a wide-brimmed hat and seek shade whenever possible.

Sunscreen, along with shade and protective clothing, can help reduce your risk of skin cancer. 

Adjust workouts for hot weather. If you’re not used to it, increase activity slowly and rest often. Take breaks if you feel faint or dizzy. 

When possible, plan outdoor activities for the early morning or evening. Avoid strenuous activity during the hottest hours, often between 10 a.m. and 4 p.m. and follow local heat alerts.

If you don’t have air conditioning at home, spend time in an air-conditioned place, such as a library, shopping mall, movie theater or recreation center.

Many communities offer designated cooling centers during hot weather. These may include libraries, community centers and senior centers.

In San Diego County, check the current Cool Zone list or call 2-1-1 for help finding a location near you.

Fans may provide some comfort, but they may not prevent heat illness when indoor temperatures are very high. Do not rely on fans as your only cooling method during extreme heat. Spend time in an air-conditioned location and take cool showers or baths.

At home, you can also:

• Close blackout curtains, shades or blinds to block sunlight
• Open windows at night only when the outdoor air is cooler and local air quality is safe
• Use reflective window coverings or film to reduce heat from sunlight
• Limit use of the oven and stove

Anyone can develop a heat-related illness but some people are at greater risk. Check on people at higher risk, including infants and young children, adults 65 and older, pregnant women, people with chronic health conditions and those who live alone or lack reliable access to air conditioning.

Outdoor workers and athletes also face increased risk during hot weather.

Temperatures rise quickly inside parked cars, even with windows cracked. Never leave kids or pets unattended, even for a few minutes.

If someone is confused, loses consciousness, has seizures or shows other signs of heat stroke, call 911 immediately. Move the person to a cooler place, remove unnecessary outer clothing and begin cooling them while help is on the way. Stay with the person until emergency medical services arrive.

If it can be done safely, place the person in a cold-water or ice-water bath. Other options include a cold shower, spraying or sponging the person with cool water, circulating air around them or applying cold, wet cloths or cold packs to the head, neck, armpits and groin.

Do not give the person anything to drink. Someone with heat stroke may not be alert enough to swallow safely.

For heat exhaustion, move the person to an air-conditioned or shaded location, loosen unnecessary clothing and apply cool, wet cloths. If the person is fully alert and able to swallow, offer frequent small sips of cool water.

Seek medical help right away if the person vomits, symptoms worsen, symptoms last longer than one hour or confusion develops.

Check local weather forecasts and heat alerts so you can plan outdoor activities safely.

Use the CDC’s HeatRisk Dashboard to view the seven-day heat forecast and recommended safety steps for your area. Enter your ZIP code to get started.