Self-Care Tips for Extreme Heat Waves
Contributed by Audra Stewart-Gordon, Community Health and Communications Coordinator
As summer temperatures continue to rise, heat waves are becoming more frequent and intense. These extended periods of extreme heat can take a serious toll on our bodies, especially for young children, older adults, outdoor workers, and people with chronic conditions. But with a few mindful strategies, you can stay safe, cool, and well during the hottest days of the year.
What Is a Heat Wave?
A heat wave is a prolonged period of excessively hot weather—often with high humidity—that lasts for two or more days. It’s not just uncomfortable, it can be dangerous. Heat-related illnesses like heat exhaustion and heat stroke can set in quickly if we don’t take steps to stay cool.
Stay Cool, Stay Safe: Tips for Extreme Heat
1. Hydrate, Hydrate, Hydrate!
Your body loses water fast in extreme heat. Drink plenty of fluids—even if you don’t feel thirsty. Stick with water or electrolyte drinks, and avoid alcohol and caffeine, which can dehydrate you.
2. Limit Outdoor Activities
Avoid strenuous activities during the hottest part of the day—typically between 11 AM and 4 PM. If you must be outside, take frequent breaks in the shade and wear light-colored, loose-fitting clothing.
3. Keep Your Home Cool
Use fans, close curtains during the day, and open windows at night when it’s cooler. If you have access to air conditioning, use it wisely to conserve energy but ensure comfort. If you don’t have AC, spend a few hours in public places like libraries or malls.
4. Dress for the Heat
Wear lightweight, breathable fabrics like cotton or linen. A wide-brimmed hat and UV-protection sunglasses can also help shield you from the sun.
5. Watch for Signs of Heat Illness
Heat exhaustion symptoms include dizziness, nausea, heavy sweating, headache, and muscle cramps. If these progress to confusion, rapid pulse, or unconsciousness, it may be heat stroke—call 911 immediately.
Don’t Forget Your Pets
Animals can suffer from heat exhaustion just like humans. If it’s too hot for you, it’s too hot for them!
Tips to Keep Pets Cool:
Provide plenty of fresh, cool water at all times.
Avoid hot pavement, which can burn paws—walk pets early in the morning or after sunset.
Never leave pets in parked cars, even for a few minutes. Temperatures can become deadly fast.
Set up a shady area if they’re outdoors, and consider cooling mats or damp towels for them to lie on.
Watch for signs of overheating like excessive panting, drooling, weakness, or vomiting—and contact your vet immediately if you notice any of these.
Keeping your pets safe during a heat wave is an act of love and responsibility. They're counting on you!
Self-Care for Body and Mind
Extreme heat can also affect your mental health. Feeling overheated, trapped indoors, or unable to sleep can raise stress levels and impact mood.
Rest more than usual. Your body is working harder to stay cool.
Check in on your emotions. Irritability, fatigue, and anxiety can spike during heat waves.
Connect with others. Call a friend, check on a neighbor, or reach out to a local support service.
Make cooling a ritual. A cold shower, a wet washcloth on your neck, or dipping your feet in cool water can become calming self-care routines.
Don’t Forget to Check on Others
Look out for people who might be more vulnerable during heat waves—like older adults, those without AC, or people living alone. A simple phone call or visit can make all the difference.
Stay cool, stay hydrated, and be kind to yourself. Your well-being matters, no matter what the weather is.
This article was developed with support from AI-assisted writing tools and reviewed by our team for accuracy and clarity.