Heat is one of the deadliest natural weather hazards, and the number of yearly heat-related deaths in the United States more than doubled from 1999 to 2023. Extreme heat events (heatwaves) are periods of 2-3 days that are much hotter and/or humid than normal. Climate change is increasing the frequency and intensity of extreme heat events, which are now even occurring in places that aren’t normally hot or humid. By understanding who is at risk, being able to identify the symptoms of heat illness, and knowing what actions to take, you can protect yourself and your loved ones.
As part of the Global Heat Action Day on June 2nd, Heluna Health’s Research and Evaluation team has created an informative resource to help you be prepared for extreme heat:
Early Season Heat is Worst:
Heat occurring early in the season tends to be more harmful because people are less prepared and less acclimatized to heat, meaning that our bodies haven’t yet gotten used to hot temperatures. As more heatwaves occur earlier in the year, we need to stay vigilant, informed, and prepared.
Who’s at Risk:
Everybody can be affected by extreme heat, especially when temperatures are much higher or humid than normal. However, some individuals are always at higher risk, especially children, older adults (ages 65+), pregnant women, and people with certain chronic diseases (heart disease, diabetes, obesity, kidney disease, mental health conditions). Additionally, people who spend a lot of time outdoors (for example, outdoor workers, athletes, and people experiencing homelessness) are also at elevated risk. For more information on who’s most at risk, visit Heat.gov.
Know the Signs of Heat Illness:
Heat can impact our body’s ability to cool itself down. When we experience more heat, we can start to see more serious health problems. Knowing the symptoms of heat illness and when to seek help or take action can save lives.
The Centers for Disease Control and Prevention (CDC) and the National Weather Service provide information about how heat impacts our health, including:
Heat Cramps and overheating are frequently the first sign that the heat is impacting our bodies. Symptoms include painful cramps and spasms, especially in the legs and abdomen, and unusually heavy sweating. Additional symptoms can include nausea, weakness, headaches, and shortness of breath. What to do: Take small sips of water, and seek emergency medical attention if symptoms last longer than 1 hour.
Heat Exhaustion is another way that heat can impact our bodies. Symptoms include heavy sweating, cool, pale, clammy skin, weakness, weak pulse, dizziness, nausea/vomiting, headaches, and fainting. What to do: Go to a cooler place, especially an air-conditioned space, or cool your body (for example, by applying cool compresses or taking a cool bath). Sip water and loosen your clothing. If you vomit, your symptoms get worse, or do not improve after 1 hour, seek emergency medical attention.
Heat Stroke can occur when heat exhaustion is left untreated. This is a dangerous and potentially deadly condition. Symptoms include confusion, slurred speech, body temperatures above 103°F, hot, red, dry or damp skin, rapid and strong pulse, throbbing headaches, nausea, and loss of consciousness. What to do: Call 911 or go to the emergency room immediately. Go to an air conditioned place or cool the victim in any way possible, for example by applying cold compresses or cold baths. If the head index is below 90°F, use a fan (if the heat index is above 90°F, a fan can make you hotter). Unless conscious and alert, DO NOT GIVE FLUIDS.
How to Protect Yourself and Your Loved Ones from Heat:
It’s crucial to protect yourself and your loved ones from the impacts of extreme heat. Here are some simple things you can do to stay safe:
Stay Cool: If you need to be outdoors, limit outdoor activities to the coolest part of the day, and try to stay in the shade as much as possible. Wear cool, lightweight, and light-colored clothing. If you’re indoors, try to cool your indoor spaces by covering windows (for example, with awnings or curtains) and running an air conditioning unit. Only use fans when indoor temperatures are below 90° F. If you cannot use an air conditioning unit, go to a cooling center.
Stay Hydrated: Drink plenty of water. Carry a water bottle and refill it throughout the day. Avoid sodas, coffee, energy drinks, beer, and any drinks that are high in sugar, sodium, caffeine, or alcohol. Stay Connected: Check on your loved ones to make sure that they are safe, especially on older adults who live alone. Register for local weather alerts through the National Weather Service, Ready.gov, or your local emergency alert system.
Seek Care: If you or a loved one are experiencing symptoms of heat illness that don’t improve after 1 hour, seek emergency medical care. If you recognize the signs of a heat stroke, call 911 or seek care at the nearest emergency room.
For more information on how to protect yourself against extreme heat visit the Centers for Disease Control and Prevention website, or visit Ready.gov to explore steps you can take to be prepared.
Cooling Centers are Cool:
It is important to stay safe during extreme heat events by keeping your body cool, and spending time in air conditioned spaces helps cool down your body. If you don’t have or cannot use an air conditioning unit (for example, because of financial concerns or power outages which often happen on very hot days), you can go to a local cooling center.
Cooling centers are public buildings that have air conditioning and are open during the day and sometimes at night. They can be located in a library, community center, senior center, or other space that is set up for public use. Some cooling centers allow individuals to bring their pets (especially those operated by Parks and Recreation departments). If you cannot go to an official cooling center, places like movie theaters, malls, and other air conditioned spaces could also be good options to stay cool if those are more convenient for you.
You can find your nearest cooling center by calling 2-1-1. Your local city or county may also have cooling center information on their webpage.
Additional Information:
If you would like to learn more about the impacts of extreme heat, see our Data Brief: Extreme heat Impacts and Household Preparedness in the Western United States.
