Staying Safe in the Summer Heat

When the temperatures climb and the heat index soars, our bodies can struggle to regulate temperature, which can lead to heat stress, exhaustion, or even a life-threatening heatstroke. The number of heat-related illnesses and fatalities in the United States has been going up since the 1980s - a direct result of the rise in Earth's temperatures. While the pace of the climate temperature increase might seem relatively slow, the cumulative effects on the planet are huge: the 10 hottest years on record have occurred since 2010. Extreme heat is the number one weather-related cause of death in the U.S., and, according to the Environmental Protection Agency (EPA), it kills more people most years than hurricanes, floods, and tornadoes combined. How can you keep yourself safe during the summer heat?

Staying hydrated is crucial. Dr. Neil Gandhi, a physician at Houston Methodist Hospital, cautions that by the time you're thirsty, you're already behind. "The moment you begin to feel thirsty, you're likely anywhere between 10 to 25% dehydrated already," he said. Doctors recommend carrying a refillable water bottle so you can drink water consistently throughout the day, while aiming for urine that is light yellow or almost clear. If you are exercising or sweating heavily, you can supplement with electrolytes by diluting sports drinks with water. In addition, try to avoid alcohol and caffeine, which can dehydrate you.

If you're spending time outdoors in the heat, what you wear matters. "I would seek lighter colors because those tend to reflect heat rather than absorb heat compared to darker colors such as blacks and dark blues," said Dr. Wafi Momin, a cardiologist at Memorial Hermann Health System in Katy, Texas. UCLA physician Dr. David Eisenman encouraged people to stay away from tight clothing, which can block airflow. "Loose-fitting clothing allows for the heat to evaporate off your body more easily," he added.

As Dr. Della-Giustina from Yale Medicine advised, avoid outdoor activities between 10:30AM and 2PM when heat exhaustion risks are at their highest. Instead, whenever possible, move activities to early mornings or evenings when it's cooler. Staying in air-conditioned areas is ideal. But if that isn't possible, use fans, cool foot baths, damp towels on your neck, and sprinkle water on your skin. Seek public cooling centers such as libraries and malls, even for a couple of hours, to relieve your core temperature.

Never leave children, pets, or anyone in a car - even briefly. Dr. Eisenman explained, "Cars heat up so fast even in moderate heat because of a mini greenhouse effect. The sun is coming through those windows, and then the heat is getting bounced around and getting trapped inside. It turns into a different wavelength of heat and doesn't go back out the windows. And on a day of moderate temperatures, say like 75 degrees outside, in 25 minutes it will become 100 degrees inside your car."

Make sure you know the warning signs, as heat-related illness sits on a spectrum, said Dr. Kristie Ebi, professor of environmental and occupational health at the University of Washington. Exposure to extreme heat can damage the central nervous system, the brain, and other vital organs, and the effects can set in with terrifying speed. Some symptoms of heat exhaustion may include heavy sweating, weakness, dizziness, headaches, and nausea. Heat stroke manifests as dry skin, confusion, slurred speech, and even seizures. Symptoms of heat exhaustion can quickly become more serious. They can include muscle cramping, increased fatigue, and accelerated heart rate. Doctors urge immediate cooling and medical attention if neurological symptoms appear; early action is vital to prevent long-term organ damage.

Certain groups in the population are especially vulnerable to heat-related illness, such as children, older adults, pregnant individuals, and those with chronic conditions (think heart disease, kidney disease, or respiratory issues). Medications like diuretics, antihistamines, psychiatric drugs, and beta-blockers may impair heat tolerance. "Those with cardiovascular disease are at high risk since these patients are often asked to limit fluid intake," said Dr. Thomas Gut, associate chair of medicine at Northwell's Staten Island University Hospital. He added, "Sweating beyond the normal daily expected amount can lead to significant fluid shifts and electrolyte imbalances that can cause significant harm, especially to those already taking diuretics medications."

Staying safe in summer heat is about proactive habits and informed awareness. Your effort to stay cool could prevent serious heat-related illnesses. It might be okay to mow the lawn or go to a cookout, but don't overdo it. Tulsa, Oklahoma, primary care physician Dr. John Schumann warned, "Heat can envelop and pummel you." Stay smart, stay safe, and enjoy the summer sunshine responsibly!