How to Protect Yourself from Summer Heat

Extreme heat in the 100s can triple your risk of dying from a heart problem. But there are ways to protect yourself from the heat. Here’s what you should know.

Heat can be a life-threatening risk. Older adults, young children, and people with chronic medical conditions are at high risk for heat-related illness and death. More than 700 people die from extreme heat every year in the United States, according to the Centers for Disease Control and Prevention (CDC).

In some regions, temperatures can be unseasonably high and unexpected, and people aren’t prepared to adjust their schedules and protect themselves with fans and air conditioners. But you can protect yourself.

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What temperatures are considered dangerous?

In the United States, the National Weather Service issues warnings when temperatures rise above 100 degrees Fahrenheit, labeling them “very high” heat “even by local standards” in affected areas.

In Kuwait, where the highest temperature on earth (129 degrees Fahrenheit) since the 1940s was recorded a few years ago, scientists analyzed the effects of cardiovascular deaths over seven years. They concluded that the risk of cardiovascular death tripled when the temperature reached 109 °F, compared to 94.5 °F, a level linked to the least mortality for that time of year.

What’s the best way to protect your body on hot days?

1. Stay in an air-conditioned indoor location as much as you can.
2. At home, open windows early in the morning if you are not using air conditioning. Keep your blinds down during the hot parts of the days. Use fans close to where you are sitting or lying down.
3. Drink plenty of water even if you don't feel thirsty. Stay away from sugary beverages.
4. Schedule outdoor activities carefully. Pace yourself. Consider going out later in the day or early in the morning.
5. Wear loose, lightweight, light-colored clothing. Wear a hat.
6. Use sunscreen, SPF 15 or higher, when you are in sun. Sunburn is painful — and it slows your body’s process to cool itself.
7. Limit time outside.
8. Take cool showers or baths to cool down.
9. Check on a friend or neighbor and have someone do the same for you.
10. Never leave children or pets in cars.
11. Warmer temperatures can mean higher ozone levels. Pay attention to the U.S. Environmental Protection Agency’s Air Quality Index when planning outdoor summer activities, especially if you have asthma or another lung disease.
12. Track extreme heat in your area. The CDC Heat & Health Tracker provides local information

What are the signs and symptoms of heat stroke?

If you or someone you see has these heat stroke symptoms, get medical help:

• A very high body temperature (above 103 °F)
• Red, hot, and dry skin (no sweating)
• Cold, clammy skin
• Rapid, strong pulse
• Throbbing headache
• Dizziness
• Upset stomach
• Confusion
• Passing out

Heat exhaustion also requires medical attention

The main difference is that someone with heat exhaustion will sweat heavily and be pale, rather than reddened. They also could be dizzy and have an upset stomach and faint.

Four quick ways to feel better if you are feeling ill in the heat

You should feel better in fewer than 30 minutes if you:

1. Move to a cool place.
2. Lie down and raise your feet slightly.
3. Drink plenty of water.
4. Cool your skin. Spray or sponge with cool water and fan yourself. Ask someone else to do it for you if that's an option. Cold packs or ice packs around your armpits or neck help, too.

Who is most at risk?

Elderly people and very young children have more difficulty regulating their temperature and can be more at risk from extreme temperatures.

Older people who are isolated may not turn on the air conditioning or lower their blinds.

People with heart disease, mental illness, poor blood circulation, lung conditions, kidney problems, diabetes, or Parkinson's disease are at more risk.

Obesity is also a risk factor. When you carry extra weight, you tend to hold more body heat.

But most people don't see themselves as at risk from hot weather, even when they are. In hot weather, check on your friends and relatives regularly to make sure they are cool and comfortable.

What you can do if you have a heart problem

• Angina. If you use a spray to control your angina, know that this condition can dilate your blood vessels quickly, causing your blood pressure to suddenly drop and make you may feel faint. The risk is greater during hot weather. Talk to your doctor.
• Heart failure. If you have heart failure, you may have been told to limit fluids. Talk to your doctor about strategies when it’s hot. If you take water tablets and are dizzy or light-headed, let your doctor know. Your medication can be reviewed or adapted as necessary.

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