Coping with Summer Heat
We’re running out of ways to describe our summer weather. Last year was one for the record books: Phoenix endured 31 days in a row above 110° F. Miami’s heat index was over 100° F for 46 days straight. And even the Twin Cities of Minnesota had 33 days of 90° F (more than twice as many as average). Overall, 2023 emerged as the hottest year on record, according to the National Oceanic and Atmospheric Administration, and has given 2024 a 61 percent chance of surpassing that record.
The increasing frequency and intensity of heatwaves are linked to climate change, posing ongoing challenges for public health and safety. Extremely hot weather isn’t just unpleasant, it’s a serious health risk. More than 1,200 people die from extreme heat every year in the U.S., according to the Centers for Disease Control and Prevention.
Heat doesn’t need to reach record levels to be dangerous. Heat-related illness—from the dizziness, nausea, and cramping of heat exhaustion to the slurred speech and weakness of heatstroke—can happen even at lower body temperatures.
Even if it’s only 70° F outside, a car’s interior can quickly heat up to more than 120° F,?imperiling children?or others left inside. High humidity can increase the effects of heat even at lower temperatures. An individual’s weight, age (adults 65 and older and children up to 4 years old are at greater risk) and the use of certain medications can also increase heat’s effects. Heat can also trigger flare-ups of chronic conditions, including asthma, hypertension, migraines, rosacea, kidney disease, type 2 diabetes, and cardiovascular disease.
These record-breaking temperatures and their associated health risks underscore the urgent need for adaptive strategies and preventive measures to protect vulnerable populations from the impacts of extreme heat.
Very hot weather may be here to stay, but a few simple moves can protect you from its worst effects. “You can prepare little by little—and it doesn’t have to cost a lot.
Pay attention to the heat index and the Air Quality Index. During a heat wave, avoid unnecessary activity, especially if certain factors (age, medical conditions) could make you susceptible to heatstroke. If you do have to run errands, try to avoid being outdoors between 10 a.m. and 5 p.m.?
Appropriate clothing can help manage sweat and promote evaporative cooling. Lightweight, loose-fitting garments allow air to circulate and sweat to evaporate, which is essential for cooling the body.
Lightweight, light-colored clothes in natural materials are best. Wear a wide-brim hat to shade your face and UV-blocking sunglasses. For exercise or outdoor physical work in the heat, activewear that’s moisture-wicking (look for the term on clothing tags) is a good choice. The clothing has tiny capillary-like structures that pull sweat away from the skin to the fabric’s surface, cooling you down.
Removing clothing at home is generally acceptable. Removing clothing indoors can help you feel cooler by allowing sweat to evaporate more easily from your skin, which is the body's natural cooling mechanism.
Running a damp cloth over your skin or misting yourself with cool water leads to evaporative cooling, but don’t apply ice packs for long periods. Doing that can trigger shivering, which is how your body warms itself up.
You’ll want to drink about a cup of water every 90 minutes. (Ramp that up to a cup every half-hour if you’re working or exercising outside.) Thirst isn’t the best indicator of when to drink; when you get thirsty, you’re already dehydrated. Sipping small amounts of liquids throughout the day, adding slices of citrus to a pitcher of water, and eating high-water foods such as fruit can also help you get enough liquid when the heat is on. Also, if you aren’t urinating at least every 4 hours or you’re feeling fatigued, thirsty, or dizzy, drink more. If you’re sweating, add electrolyte-based drinks (like sports drinks) to replenish lost salts.
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If you have AC, keep it running continuously to maintain a consistent cool temperature.?This is more efficient than turning it on and off, which forces the system to work harder to cool down a warm space.
Ceiling, portable, and window fans stir up breezes that speed sweat evaporation, which will help you feel cooler. A ceiling fan, for instance, can make the temperature feel up to 4° F chillier
High heat can diminish indoor air quality, increasing particulate pollution. An air purifier can significantly reduce such compounds.
Close curtains or blinds, especially on sun-facing windows, to reduce unwanted heat gain.?Consider installing cellular shades, which can lower solar heat gain by up to 60%.
Put up reflective panels or window reflectors to bounce heat back outside.?Even simple DIY solutions can be effective – hanging light-colored clothes inside windows or using cardboard covered with foil can help deflect warming rays.?
Install awnings over windows to provide shade and reduce the amount of heat entering your home.
Use your oven, cooktop, and dryer less frequently, as these appliances generate heat.?Opt for a multi-cooker, microwave, or toaster oven for cooking, which produce less heat than a conventional oven.
Use the cold-water setting on your washing machine and the air-dry setting on your dishwasher to reduce heat generation inside your home?
Planting deciduous trees on the south side of your house provides shade in summer.?Painting the exterior?a light color will reflect heat instead of absorbing it.
A?generator?can keep your AC and appliances running when the power is out. You may also want a battery- or solar-powered radio, or a?portable power station?to keep phones charged.?
Find a cooling center.?Many communities have places where you can go to cool down. To find one, call your local?Office of Emergency Management?or enter your?ZIP code at 211.org. Or plan to head to a library, mall, or café.
Have a plan for important medications.?If you need to refrigerate medications, be prepared for outages by keeping a small cooler ready to be filled with ice or cold packs, and a thermometer to monitor the temperature (keep it between 36° F and 40° F). If you have electric-powered medical devices, discuss backup power sources with your equipment supplier, power company, or police or fire department.
If you feel sick, take action.?Get to a cool place, loosen your clothes, and remove clothing layers as much as possible; take a cool bath or shower, or put cool, damp cloths on your body. Drink water or sports drinks. Get medical help if you experience confusion, dizziness, weakness, agitation, slurred speech, nausea, or vomiting.