Category: Health & Safety

Staying Safe in Extreme Heat

Extreme heat can affect anyone. It can cause dehydration, worsen medical conditions, interfere with medications, and lead to heat exhaustion or life-threatening heat stroke.

Risk is not determined by temperature alone. Humidity, direct sunlight, physical activity, poor airflow, warm nighttime temperatures, medication use, and limited access to air conditioning can all make heat more dangerous.

You do not need to wait until the temperature reaches 100 degrees to take precautions. Several hot days in a row can gradually strain the body, especially when the home does not cool down at night.

The best protection is to prepare before a heat wave, stay in a cool environment, drink fluids appropriately, reduce physical activity, check on vulnerable people, and recognize warning signs early.

Understand the Heat Index and HeatRisk

The temperature shown on a thermometer does not always describe how heat affects the body.

Heat index

The heat index combines temperature and humidity to estimate how hot the conditions feel. High humidity makes it harder for sweat to evaporate, reducing the body’s ability to cool itself.

Direct sunlight can make conditions feel even hotter than the reported heat index.

HeatRisk

The National Weather Service and CDC use HeatRisk to communicate how unusual and dangerous expected heat may be for a location.

HeatRisk considers:

• How hot the conditions will be
• How unusual the heat is for that location and time of year
• How long the heat will last
• Potential health effects

Check local forecasts, emergency alerts, and the CDC HeatRisk dashboard before planning outdoor activities.

Who Is at Greater Risk?

Anyone can develop heat-related illness, but risk may be higher for:

• Infants and young children
• Older adults
• Pregnant people
• Outdoor workers
• Athletes
• People without air conditioning
• People living alone
• People with limited mobility
• People experiencing homelessness
• People with heart or lung conditions
• People with kidney disease
• People with diabetes
• People with obesity
• People with mental-health conditions
• People with fever or another current illness
• People who take certain medications
• People who have consumed alcohol or other substances
• People who are not accustomed to hot weather

Older adults may not adjust to sudden temperature changes as well as younger adults. They may also be less likely to feel thirsty or may take medications that change sweating, circulation, or fluid balance. National Institute on Aging hot-weather guidance

Prepare Before Extreme Heat Arrives

Do not wait until the home is already dangerously hot.

Before a heat wave:

• Check the weather forecast.
• Sign up for local emergency alerts.
• Identify a cooling center.
• Arrange transportation to a cooler location.
• Test air conditioners.
• Replace air-conditioner and HVAC filters.
• Install window air conditioners safely.
• Obtain fans, shades, and reflective window coverings.
• Stock water and easy-to-prepare food.
• Charge phones and portable batteries.
• Refill necessary prescriptions.
• Make a plan for power-dependent medical equipment.
• Ask a healthcare professional about heat and medication risks.
• Identify people who may need daily check-ins.
• Make a plan for pets.

Keep emergency phone numbers and transportation options easy to find.

In the United States, calling 211 may help locate cooling centers and other local assistance.

Keep the Home as Cool as Possible

Air conditioning is one of the most effective protections during extreme heat.

To reduce indoor heat:

• Use air conditioning when available.
• Close curtains, blinds, or shades during the hottest part of the day.
• Use reflective window coverings when appropriate.
• Keep windows closed when the outdoor air is hotter than the indoor air.
• Open windows during cooler evening or early-morning hours when outdoor conditions and security allow.
• Limit oven and stove use.
• Turn off unnecessary lights and heat-producing electronics.
• Spend time on the coolest level of the home.
• Use exhaust fans after cooking or bathing when they do not pull hotter air inside.
• Keep doors to unused hot rooms closed when appropriate.

A basement may be cooler, but do not use it if there are flooding, mold, radon, access, or emergency-exit concerns.

Know the Limits of Electric Fans

A fan moves air but does not lower the room’s temperature.

The CDC advises using fans for personal cooling only when indoor temperatures are below approximately 90 degrees Fahrenheit. At higher indoor temperatures, a fan may increase body heat rather than protect against heat illness. CDC heat and health guidance

Do not rely on a fan as the only cooling method during dangerous heat.

Combine fans with:

• Air conditioning
• Cool showers
• Damp cloths
• Lightweight clothing
• Fluids
• Time in an air-conditioned location

Do not place a fan where it can fall into water or create a tripping hazard.

Go Somewhere Cooler

If your home remains hot, spend the hottest hours in an air-conditioned place.

Possible options include:

• Cooling centers
• Libraries
• Community centers
• Senior centers
• Shopping centers
• Movie theaters
• Houses of worship
• A friend or relative’s home
• Public buildings

Arrange transportation before temperatures peak. Do not stand outside for a long time waiting for a bus or ride.

If you are responsible for someone who cannot independently leave, make a specific transportation and assistance plan.

Drink Fluids Regularly

Do not rely only on thirst. Thirst may occur after dehydration has already begun, especially in older adults.

Helpful habits include:

• Carry a water bottle.
• Drink regularly throughout the day.
• Drink before, during, and after outdoor activity.
• Serve water with meals.
• Keep water within reach.
• Offer fluids during caregiver visits.
• Increase monitoring when someone has fever, vomiting, or diarrhea.

Water is appropriate for most routine hydration.

Electrolyte-containing drinks may be helpful after prolonged heavy sweating or when recommended by a healthcare professional. They may also contain significant sugar or sodium and are not appropriate for everyone.

Helpful Resources: Browse Hydration & Everyday Outdoor Comfort for products, equipment, services, or supplies related to this section.

If You Have Fluid or Salt Restrictions

Some people with heart failure, kidney disease, liver disease, or other medical conditions may have been told to limit fluid or sodium.

Do not ignore those instructions or dramatically increase fluid intake on your own.

Before hot weather:

• Ask how much fluid to drink.
• Ask whether the limit changes during extreme heat.
• Ask whether electrolyte drinks are appropriate.
• Ask what symptoms should prompt a call.
• Know whom to contact after hours.

Do not take salt tablets unless a healthcare professional specifically recommends them.

Limit Alcohol and Use Caffeine Carefully

Alcohol can increase dehydration, impair judgment, and make it harder to recognize heat illness.

Avoid alcohol during extreme heat, especially when:

• Working outdoors
• Exercising
• Taking medications
• Living without air conditioning
• Already dehydrated
• Caring for someone else

Large amounts of caffeine or highly caffeinated energy drinks may also contribute to problems in some people.

Choose water regularly and pay attention to how your body responds.

Dress for the Heat

Wear:

• Lightweight clothing
• Loose-fitting clothing
• Light-colored clothing
• Breathable fabrics
• A wide-brimmed hat
• Sunglasses with ultraviolet protection
• Supportive footwear

Use broad-spectrum sunscreen and reapply according to its label, especially after swimming or heavy sweating.

Sunscreen helps prevent sunburn but does not prevent overheating. Shade, hydration, rest, and reduced activity are still necessary.

Plan Outdoor Activity Carefully

When possible:

• Complete outdoor tasks early in the morning or later in the evening.
• Avoid the hottest part of the day.
• Check the heat index and air-quality forecast.
• Stay in shade.
• Take frequent cooling breaks.
• Reduce the intensity and duration of activity.
• Work with another person.
• Carry water and a charged phone.
• Know the location of the nearest cool space.
• Stop at the first signs of illness.

Heat can make ordinary activities—walking, gardening, shopping, waiting for transportation, or attending an outdoor event—more demanding.

Do not push through dizziness, nausea, weakness, unusual shortness of breath, or confusion.

Allow Time to Adjust

The body may require time to adapt to hot conditions. This is called acclimatization.

People may be at increased risk when:

• A heat wave begins suddenly
• Starting a new outdoor job
• Returning to activity after an illness or vacation
• Traveling from a cooler climate
• Beginning a sports season
• Increasing activity too quickly

Gradually increase time and effort in the heat. Take more breaks during the first several days.

Even someone accustomed to heat can become ill when conditions are extreme.

Understand Medication Risks

Some medications can affect:

• Sweating
• Thirst
• Fluid balance
• Blood pressure
• Body-temperature control
• Alertness
• Sun sensitivity

Medications that may create concerns include certain:

• Diuretics
• Blood-pressure medicines
• Heart medicines
• Antihistamines
• Decongestants
• Antidepressants
• Antipsychotics
• Sedatives
• Stimulants
• Parkinson’s medications
• Bladder medications
• Laxatives
• Diabetes medications

This does not mean you should stop taking them.

Before extreme heat, ask a doctor or pharmacist:

• Does this medication increase heat sensitivity?
• Does it increase dehydration risk?
• Should I monitor blood pressure or blood sugar differently?
• Are there special fluid instructions?
• How should I store the medication during a power outage?
• What symptoms should prompt medical care?

Never stop or change a prescription on your own.

Store Medication Safely During Heat

Heat can damage medication, test strips, insulin, inhalers, and medical devices.

• Follow storage instructions.
• Do not leave medicine in a parked vehicle.
• Keep medication out of direct sunlight.
• Do not place it directly against ice unless instructed.
• Use an insulated container when appropriate.
• Protect supplies from moisture.
• Ask a pharmacist about anything exposed to excessive heat.
• Replace damaged medication when directed.

Some medications require refrigeration. Create a power-outage plan with the pharmacist or manufacturer before an emergency.

Monitor Chronic Health Conditions

Extreme heat can worsen:

• Heart disease
• High blood pressure
• Lung disease
• Asthma
• Kidney disease
• Diabetes
• Circulation problems
• Mental-health conditions

During extreme heat:

• Follow the treatment plan.
• Keep medication available.
• Monitor symptoms.
• Check blood sugar as directed.
• Use prescribed oxygen safely.
• Contact the healthcare team early when symptoms worsen.
• Avoid strenuous activity.
• Do not skip meals or medication unless instructed.

Heat and poor air quality often occur together. Someone with asthma or lung disease may need to limit outdoor exposure even when the temperature alone seems manageable.

Check on Other People

A text message may not reveal whether someone’s home is dangerously hot.

During a heat wave, check on at-risk relatives, friends, and neighbors in person or by a reliable method at least daily—and more often when necessary.

Ask:

• Is the home cool enough?
• Is the air conditioner working?
• Are they drinking fluids?
• Are they alert and acting normally?
• Do they have headache, nausea, dizziness, or weakness?
• Do they need transportation?
• Do they have medication and food?
• Are their pets safe?

The CDC recommends checking family members, friends, and neighbors, especially those who live alone or have chronic medical conditions. CDC heat-health guidance

Never Leave Anyone in a Parked Vehicle

A vehicle can become dangerously hot within minutes, even when:

• The outside temperature feels moderate
• The windows are partly open
• The vehicle is parked in shade
• The air conditioner was recently running
• You expect to return quickly

Never leave:

• A child
• An older adult
• A person with a disability
• A sleeping person
• A pet

Create a reminder system when transporting a child:

• Place an essential item in the back seat.
• Check the entire vehicle every time you park.
• Ask a childcare provider to call if the child does not arrive.
• Lock parked vehicles so children cannot enter them.
• Keep keys away from children.

If someone is trapped in a hot vehicle and cannot immediately exit, call 911.

Protect Pets

Pets can also suffer heat exhaustion and heat stroke.

Provide:

• Fresh water
• Shade
• Indoor cooling
• Limited exercise
• Safe walking times
• Protection from hot pavement

Do not leave pets:

• In parked vehicles
• On balconies without shade
• Outdoors without water
• In garages or sheds
• Tethered in direct sun

Hot pavement can burn paw pads. Test the surface before walking and choose grass or cooler hours.

Signs of heat illness in pets may include heavy panting, drooling, weakness, vomiting, confusion, or collapse. Contact a veterinarian immediately.

Recognizing Heat Cramps

Heat cramps are painful muscle spasms that may occur during heavy sweating and physical activity.

They often affect:

• Legs
• Arms
• Abdomen
• Back

What to do

• Stop the activity.
• Move to a cool place.
• Rest.
• Drink water or an appropriate electrolyte beverage.
• Gently stretch or massage the muscle when comfortable.
• Do not return to strenuous activity for several hours.

Seek medical advice if:

• Cramps last longer than an hour
• The person has heart problems
• The person follows a low-sodium diet
• Other symptoms develop
• The pain is severe

Heat cramps can be an early warning that the body is struggling with heat.

Recognizing Heat Exhaustion

Heat exhaustion occurs when the body is losing the ability to manage heat effectively.

Symptoms may include:

• Heavy sweating
• Cool, pale, or clammy skin
• Weakness
• Fatigue
• Dizziness
• Headache
• Nausea or vomiting
• Muscle cramps
• Fast, weak pulse
• Irritability
• Poor coordination
• Fainting

What to do

1. Stop activity.
2. Move the person to an air-conditioned or shaded location.
3. Remove unnecessary clothing.
4. Apply cool, wet cloths.
5. Use a cool shower or bath if safe.
6. Fan the person when the air is not dangerously hot.
7. Offer small amounts of cool water if the person is fully awake and can swallow.
8. Stay with the person.
9. Monitor for confusion or worsening symptoms.

Seek medical care promptly if symptoms are severe, the person vomits, symptoms worsen, or the person does not improve quickly.

Heat exhaustion can progress to heat stroke.

Recognizing Heat Stroke

Heat stroke is a life-threatening medical emergency. The body can no longer control its temperature, and brain or organ damage may occur quickly.

Possible signs include:

• Confusion
• Disorientation
• Unusual behavior
• Slurred speech
• Severe headache
• Loss of coordination
• Seizure
• Fainting
• Loss of consciousness
• Very hot skin
• Rapid breathing
• Strong, rapid pulse
• Very high body temperature

A person with heat stroke may be sweating heavily or may have dry skin. Do not rule out heat stroke because the person is sweating.

What to do

1. Call 911 immediately.
2. Move the person to shade or air conditioning.
3. Remove excess clothing.
4. Begin rapid cooling.
5. Stay with the person.
6. Monitor breathing.
7. Begin CPR if they stop breathing normally.
8. Do not give fluids to a confused, seizing, vomiting, or unconscious person.

Cooling methods may include:

• A cool or cold-water bath when safe and practical
• Wetting the skin with cool water
• Applying cold, wet cloths
• Placing wrapped cold packs near the neck, armpits, and groin
• Fanning while wetting the skin
• Following the dispatcher’s instructions

Do not delay cooling while waiting for the ambulance.

Do not use fever-reducing medications such as acetaminophen or ibuprofen to treat heat stroke. Heat stroke is not caused by the body’s fever response, and these medicines will not correct the emergency.

The National Institute on Aging identifies confusion, fainting, unusual behavior, and a body temperature above 104 degrees as potential heat-stroke signs requiring immediate medical help. NIA hot-weather safety guidance

Heat-Related Fainting

A person may become dizzy or faint after standing for a long time or rising suddenly in the heat.

If the person is breathing normally:

• Move them to a cool place.
• Have them lie down.
• Raise their legs when no injury prevents it.
• Loosen tight clothing.
• Cool them gradually.
• Offer water only after they are fully alert and can swallow.

Call 911 when:

• They do not awaken promptly
• They have chest pain
• They have trouble breathing
• They were injured
• They are confused
• Fainting occurred during exercise
• They have a seizure
• Another serious condition is possible

Do not assume every collapse in hot weather is caused only by heat. Heart problems, stroke, low blood sugar, medication effects, and other emergencies can cause similar symptoms.

Heat Rash and Swelling

Heat rash

Heat rash may appear as small red bumps or blisters in areas where sweat collects.

• Move to a cooler environment.
• Keep the area clean and dry.
• Wear loose clothing.
• Avoid heavy creams that trap heat.
• Seek medical advice for signs of infection or persistent symptoms.

Heat-related swelling

Hands, feet, and ankles may swell during hot weather.

• Rest in a cool place.
• Elevate the affected limbs.
• Avoid tight clothing.
• Contact a healthcare professional if swelling is new, severe, one-sided, painful, or associated with breathing difficulty.

Do not assume all swelling is caused by heat.

Sunburn

Sunburn can add stress to the body and interfere with cooling.

To prevent it:

• Seek shade.
• Wear protective clothing.
• Use a broad-spectrum sunscreen.
• Reapply according to the label.
• Wear a hat and sunglasses.
• Avoid the strongest midday sun.

For a mild sunburn:

• Move out of the sun.
• Use cool showers or compresses.
• Drink fluids.
• Apply a gentle moisturizer.
• Protect the skin while it heals.

Do not break blisters.

Seek medical care for widespread blistering, severe pain, fever, confusion, dehydration, or sunburn in a medically vulnerable person.

Extreme Heat During a Power Outage

During an outage:

• Keep refrigerator and freezer doors closed.
• Use battery-powered lights.
• Limit unnecessary movement.
• Close shades during the day.
• Move to a cooling center before the home becomes dangerously hot.
• Monitor refrigerated medication.
• Check on vulnerable people.
• Keep phones charged when possible.

Never operate a generator inside a home, garage, basement, shed, porch, or carport. Place it outdoors more than 20 feet from doors, windows, and vents, with exhaust directed away from buildings.

Never use a gas oven or charcoal grill to cool or power the home.

Working Outdoors

Employers should provide appropriate heat protections, but workers should also recognize warning signs.

Helpful practices include:

• Gradually increasing heat exposure
• Scheduling heavier work during cooler hours
• Taking regular rest breaks
• Drinking water frequently
• Using shade or air-conditioned recovery areas
• Wearing appropriate protective clothing
• Working with a buddy
• Reporting symptoms early
• Knowing the emergency plan

Protective clothing and equipment can trap heat. Workers should follow the specific safety program for their job.

Do not pressure someone to continue working after symptoms begin.

Exercising in Hot Weather

On high-risk days, move exercise indoors or postpone it.

If exercising outside:

• Choose early morning or evening.
• Reduce duration and intensity.
• Carry water.
• Use shade.
• Take frequent breaks.
• Exercise with someone else.
• Stop for dizziness, nausea, cramps, weakness, headache, confusion, or unusual breathing difficulty.

People with heart, lung, kidney, or metabolic conditions should ask a healthcare professional about safe exercise limits during heat.

Common Mistakes to Avoid

During extreme heat:

• Do not wait until you are very thirsty.
• Do not rely on a fan in a dangerously hot room.
• Do not stay in a hot home when a cooling center is available.
• Do not exercise during the hottest part of the day.
• Do not leave anyone in a parked vehicle.
• Do not assume shade makes a vehicle safe.
• Do not drink large amounts of alcohol.
• Do not stop prescription medication on your own.
• Do not take salt tablets without medical guidance.
• Do not give fluids to a confused or unconscious person.
• Do not use fever medication for heat stroke.
• Do not delay calling 911 for confusion, seizure, or unconsciousness.
• Do not assume a person must stop sweating to have heat stroke.
• Do not forget to check pets and people living alone.

A Simple Extreme-Heat Checklist

1. Check the temperature, heat index, HeatRisk, and air quality.
2. Use air conditioning or identify a cooling location.
3. Drink fluids according to your healthcare instructions.
4. Limit alcohol and excessive caffeine.
5. Wear lightweight, loose-fitting clothing.
6. Complete outdoor activities during cooler hours.
7. Take frequent cooling breaks.
8. Review medication and medical risks.
9. Check on vulnerable people and pets.
10. Never leave anyone in a parked vehicle.
11. Move someone with heat symptoms to a cooler place immediately.
12. Call 911 for confusion, seizure, unconsciousness, or suspected heat stroke.
13. Begin rapid cooling while emergency help is coming.

Extreme heat becomes most dangerous when people underestimate it or wait too long to respond. Planning ahead, moving to a cool environment, and recognizing early symptoms can prevent a serious emergency.

Suggested Guides

• Recognizing Dehydration & Knowing What to Do
• Managing a Fever Safely
• What to Do When Someone Faints
• Recognizing & Responding to a Diabetic Emergency
• Understanding Carbon Monoxide Safety
• Creating an Emergency Plan for Aging at Home

Important Health & Safety Notice

The information in this guide is provided for general educational purposes only. Independence Answers is not a medical provider, and this content is not a substitute for professional medical advice, diagnosis, treatment, or supervision. Always follow the instructions of your doctor, pharmacist, or other qualified healthcare professional, especially if you have a medical condition, take medication, or are unsure whether an action is safe for you.

Do not ignore or delay seeking professional care because of something you read here. If you believe someone may be experiencing a serious or life-threatening emergency, call 911 or your local emergency number immediately.