Summer Heat Safety Guide

The Silent Killer: Understanding Extreme Heat

Heat is the deadliest weather phenomenon in the United States. According to the CDC, extreme heat causes approximately 1,220 deaths annually—more than all other weather-related causes combined. Yet heat deaths are almost entirely preventable with proper knowledge and preparation.

Heat becomes dangerous when your body can no longer regulate its temperature. Normally, sweating and blood flow to the skin dissipate excess heat. When ambient temperature approaches body temperature (especially with high humidity), these mechanisms fail, and core temperature rises dangerously.

Understanding Heat Index

Temperature alone doesn't tell the whole story. Heat index combines air temperature and relative humidity to indicate what it actually "feels like" to your body:

Key insight: At 90°F with 90% humidity, the heat index is 122°F—in the "Danger" zone. Humidity dramatically increases risk.

Recognizing Heat Illness

Heat illness progresses through stages. Recognizing early symptoms and acting immediately can prevent progression to life-threatening heat stroke.

Heat Cramps

What it is: Painful muscle spasms, usually in legs, arms, or abdomen

Symptoms:

• Muscle cramps or spasms
• Heavy sweating during intense exercise

Treatment:

• Stop physical activity and rest in cool place
• Drink water or sports drink
• Wait for cramps to subside before resuming activity
• Seek medical help if cramps last longer than 1 hour

Heat Exhaustion

What it is: Body's warning that cooling mechanisms are failing

Symptoms:

• Heavy sweating
• Cold, pale, clammy skin
• Fast, weak pulse
• Nausea or vomiting
• Muscle cramps
• Tiredness or weakness
• Dizziness
• Headache
• Fainting

Treatment:

• Move to cool, air-conditioned place
• Loosen clothing
• Apply cool, wet cloths to body
• Sip cool water
• Seek medical attention if vomiting, symptoms worsen, or last longer than 1 hour

Heat Stroke (EMERGENCY)

What it is: Life-threatening condition where body temperature regulation has failed

Symptoms:

• High body temperature (103°F or higher)
• Hot, red, dry OR damp skin
• Fast, strong pulse
• Confusion or altered mental state
• Slurred speech
• Loss of consciousness

Action:

• CALL 911 IMMEDIATELY—this is a medical emergency
• Move person to cooler environment
• Use any means to cool them: cold water, ice packs, wet sheets
• Focus cooling on head, neck, armpits, groin
• Do NOT give fluids to unconscious person
• Continue cooling until EMS arrives

Staying Cool During Heat Waves

If You Have Air Conditioning

• Set thermostat to 78°F or as low as comfortable
• Use ceiling fans to help circulate cool air
• Close curtains on sun-facing windows
• Avoid heat-generating activities during peak hours (2-6 PM)
• Check that AC is working before heat waves hit

If You Don't Have Air Conditioning

Millions of Americans—especially in historically cooler climates—lack AC. These strategies can reduce indoor temperatures and help your body cope:

Create Air Flow

• Open windows on opposite sides of home for cross-ventilation (cooler hours only)
• Use box fans in windows—facing out to exhaust hot air, facing in to draw cooler air
• Create a DIY "swamp cooler": place a bowl of ice in front of a fan

Block Heat Entry

• Close curtains, blinds, and shades—especially on south and west-facing windows
• Use reflective window film or hang light-colored sheets in windows
• Keep doors and windows closed during hottest part of day
• Open windows at night when it's cooler outside than inside

Reduce Heat Generation

• Don't use oven or stove—eat cold foods or use microwave
• Turn off unnecessary lights and electronics
• Don't run dishwasher or dryer during day
• Use energy-efficient LED bulbs (produce less heat)

Cool Your Body

• Take cool (not cold) showers or baths
• Apply cold, wet cloths to pulse points: wrists, neck, ankles, behind knees
• Wear lightweight, loose-fitting, light-colored clothing
• Stay on lower floors (heat rises)
• Sleep with damp sheets or with a wet towel nearby

Know Your Cooling Centers

Many communities open cooling centers during heat waves—air-conditioned public spaces where anyone can escape the heat:

• Public libraries
• Community centers
• Shopping malls
• Movie theaters
• Churches and religious centers
• Designated emergency cooling centers

Check your local government website or call 211 for cooling center locations during heat emergencies.

Hydration: Your First Defense

How Much to Drink

During extreme heat, you can lose 2-3 liters of sweat per hour during physical activity. Even at rest, you lose significant fluids.

• Normal conditions: 8 glasses (64 oz) per day
• Hot weather: 2-4 glasses per hour when active outside
• Extreme heat: Drink constantly, even if not thirsty

What to Drink

• Best: Water (plain or with electrolyte tablets)
• Good: Sports drinks (especially if sweating heavily)
• Okay: Diluted fruit juice, milk
• Avoid: Alcohol (dehydrates), high-caffeine drinks, sugary sodas

Signs of Dehydration

• Dark urine (should be light yellow)
• Decreased urination
• Dry mouth and lips
• Headache
• Dizziness
• Fatigue

Protecting Vulnerable Populations

Elderly (65+)

Older adults are at highest risk because:

• Reduced ability to sense temperature changes
• Medications may interfere with temperature regulation
• Chronic conditions increase vulnerability
• May not feel thirsty despite dehydration

Protection strategies:

• Check on elderly neighbors, friends, and relatives daily
• Ensure they have working AC or access to cooling
• Remind them to drink water regularly
• Help them get to cooling centers if needed
• Review medications with doctor for heat interactions

Infants and Young Children

Children overheat faster than adults because:

• Higher metabolic rate generates more heat
• Less efficient sweating
• Greater surface area to body weight ratio
• Dependent on caregivers for hydration and cooling

Protection strategies:

• Never leave children in parked vehicles—ever, not even for a minute
• Dress in light, loose clothing
• Ensure regular fluid intake
• Keep indoor play areas cool
• Limit outdoor play during peak heat
• Watch for signs of overheating: flushed face, irritability, lethargy

Outdoor Workers

Construction workers, landscapers, farmers, and others who work outdoors face significant heat risk:

• Acclimatize new workers gradually (2 weeks to fully adjust)
• Schedule heavy work for cooler morning hours
• Mandatory rest breaks in shade (10-15 min/hour in extreme heat)
• Provide unlimited water access
• Use buddy system to watch for heat illness signs
• Have emergency response plan

People with Chronic Conditions

Certain medical conditions increase heat vulnerability:

• Heart disease: Heat stresses cardiovascular system
• Diabetes: Affects blood vessels and nerves that help body cool
• Obesity: More difficult to dissipate heat
• Respiratory conditions: Hot air quality often worse
• Mental illness: May not recognize danger or take precautions

Medication concerns: Many medications affect heat regulation, including:

• Diuretics (water pills)
• Beta blockers
• Antihistamines
• Antipsychotics
• Some antidepressants

Consult your doctor about heat precautions if you take any medications regularly.

Protecting Pets

Dogs

• Never leave in parked car—even with windows cracked, interior can reach 120°F in minutes
• Walk early morning or late evening—test pavement with your hand (if too hot for your palm, too hot for paws)
• Provide unlimited fresh water and shade
• Consider cooling mat or kiddie pool
• Avoid strenuous exercise in heat
• Know signs of overheating: excessive panting, drooling, lethargy, vomiting, uncoordinated movement

Cats

• Ensure fresh water in multiple locations
• Provide cool, shaded resting spots
• Consider ice cubes in water bowl
• Keep indoors during extreme heat
• Watch for panting (unusual in cats—indicates distress)

Other Pets

• Birds: Move cage away from windows, provide misting, ensure ventilation
• Small animals: Keep cages out of direct sunlight, freeze water bottles for them to lie against
• Fish: Monitor tank temperature, add ice in bag if needed, increase aeration

Heat During Power Outages

Power outages during heat waves create life-threatening conditions. When AC fails:

Immediate Actions

• Open windows if outside temperature is cooler than inside
• Use battery-powered fans
• Wet towels and cloths for cooling
• Fill bathtub with cool water for cooling
• Check on vulnerable neighbors

If You Must Leave

• Go to a cooling center, mall, or air-conditioned friend/relative's home
• Bring pets if possible, or arrange for their care
• Take medications that require refrigeration (in cooler with ice)
• Bring phone and charger

Food Safety

• Keep refrigerator and freezer doors closed
• Refrigerator keeps food safe ~4 hours when closed
• Freezer keeps food safe 24-48 hours if full (less if half full)
• Use cooler with ice for medications needing refrigeration
• When in doubt, throw it out

Preparing for Heat Waves

Before the Season

• Service air conditioning before summer begins
• Insulate and seal home to keep cool air in
• Install window film or reflective blinds
• Check on elderly neighbors and make communication plans
• Stock up on bottled water

Emergency Heat Kit

• Battery-powered fans
• Cooling towels
• Spray bottles for misting
• Extra water (1 gallon per person per day minimum)
• Electrolyte packets or sports drinks
• Light-colored, loose-fitting clothing
• Sunscreen and wide-brimmed hats
• List of cooling center locations