Stay Cool and Stay Safe: Summer Heat Safety Tips

As summer heats up, spending time outside becomes a favorite way to enjoy the season—but extreme heat can also pose serious risks to your health. Understanding how to protect yourself and others from heat-related illness is key to staying safe during hot days.

Why Heat Can Be Dangerous

Your body naturally cools itself through sweating and increased blood flow to the skin. But when it’s very hot or humid, this system can get overwhelmed. This can lead to a range of heat-related problems, starting with muscle cramps or fatigue and escalating to more serious conditions like heat exhaustion or heat stroke.

“Heat-related illnesses can come on quickly, especially for older adults, kids, or people with chronic health conditions,” says Elizabeth Orr, MD, Family Medicine provider at CCM Health. “The best thing you can do is stay ahead of the heat—drink water often, rest in cool places, and pay attention to how your body feels.”

Warning Signs to Watch For

Heat Exhaustion:
Occurs when the body loses too much water and salt from sweating. Symptoms may include:

Pale, moist skin
Headache, dizziness, or fainting
Nausea or vomiting
Weakness or muscle cramps
Rapid heartbeat

If someone has these symptoms:

Move them to a cool or shaded place
Offer water or a sports drink (no alcohol)
Apply cold cloths or have them take a cool shower

Heat Stroke:
A life-threatening emergency. Call 911 immediately if you notice:

Body temperature over 103°F
Hot, red, dry skin with no sweating
Confusion or irrational behavior
Trouble breathing, seizures, or unconsciousness

Until help arrives:

Get the person into a cool place
Cool them with cold water, wet towels, or a cold shower
Do not give fluids if they’re unconscious or confused

Who’s Most at Risk?

Heat affects everyone, but especially:

Older adults
Infants and children
People with chronic health issues
Those working outdoors or in hot indoor environments
People on certain medications or who are overweight

Indoor jobs near ovens or in poorly ventilated areas can also create heat risk.

Easy Ways to Stay Safe

Stay hydrated—drink water even if you’re not thirsty
Wear lightweight, breathable clothing
Avoid strenuous activity between 11:00 AM to 3:00 PM
Rest in shaded or air-conditioned areas
Use sunscreen to prevent sunburn, which affects your body’s ability to cool down
Never leave children or pets in a parked car

If you’re starting outdoor activities or workouts, give your body time to adjust. It can take up to two weeks to fully acclimate to the heat.

Be a Good Neighbor

Check in on friends, neighbors, and loved ones—especially those who are older or live alone. Help them stay cool, offer a ride to a cooling center, or invite them into your air-conditioned home if possible.

*Information adapted from the U.S. Department of Health and Human Services and the National Safety Council.