The Heat is On! How to Stay Safe, Cool, and Hydrated This Summer

So often, when we think of warm weather, our minds dance with visions of fun — sun on our faces, running around outside, and simply relaxing. But once the heat index climbs too high, the joy of summer can quickly become dangerous.

When your body can’t cool itself properly, serious health problems even death can occur. Infants, young children, pregnant women, older adults, and those with chronic conditions like asthma or heart disease are particularly at risk.

Watch for signs of overheating: dizziness, nausea, weakness, headaches, shortness of breath, excessive sweating, and muscle cramps. If these appear, act fast: take a cool shower, get to a shaded area, hydrate and seek medical care if nausea or vomiting persist.

How to avoid heat-related illness:

• Hydrate every 30 minutes while outside — even if you’re not thirsty.

• Water is best. Avoid sugar, salt, caffeine, and alcohol.

• Monitor your urine color: clear or light yellow means you’re likely well-hydrated.

• Know your meds. Some may need to be adjusted in extreme heat.

• Avoid outdoor activity from 10 AM to 4 PM.

• Use air conditioning or fans, and keep curtains drawn during peak sun hours.

• Wear light-colored, loose-fitting, breathable clothing.

• Check in on vulnerable loved ones.

• And don’t forget your pets — they need water and shade too!

With awareness and a little planning, you can enjoy the summer sun safely and confidently.

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