Extreme heat is a period of time where your body has to work extra hard to maintain a normal temperature, which can, unfortunately, lead to death. Older adults, children, and people with certain illnesses and conditions are at an even greater risk from super hot temperatures. While summer does feel the best to go out and follow through with any outdoor plans, it is best to prioritize yourself, and your health and safety. Extreme heat can cause heatstroke, exhaustion, dizziness, nausea, confusion, headaches, and it is better to not risk anything.

What you can do before extreme temperatures hit

To know tips on staying healthy during summer is to know where any cool zones are in your area. Identify places in your community that offer cool, air-conditioned spaces, such as libraries, shopping malls, community centers, etc.! Here is a map where you can find cool zones near you! Using a basic fan is not enough to properly reduce your body temperature or prevent heat-related illnesses. They only create air flow and create a false sense of comfort, but they are not able to regulate your body.

If you can, install window air conditioners and insulate around them. If you can’t afford one, at least try to insulate any windows or doors that may bring in the hot air. Add curtains, drapes, or even a sheet of some sort to cover the windows, as well. Weather-strip windows and doors, cover everything you can to prepare yourself.

During extreme temperatures

While at home, taking nice, cold showers is one of the best way to keep cool. Before showering, keep the fan on full blast in the room so you don’t step from the cold water to the sudden hot air again. Wearing loose and lightly-colored clothing helps, too!

​While it’s simpler to tell you just to stay indoors during extreme heat, it’s sometimes impossible when we all have our own lives. When outdoors, at least try your best to be in the shade. Wear hats, sunglasses, and even bring an umbrella along; just try to prevent being hit directly by the sunlight. Water will truly be your savior in these situations. Drinking plenty of fluids will keep you hydrated and help prevent any illnesses or heat stroke.

Watch out for any signs of heat stroke, exhaustion, or cramps. Knowing the signs is very important, and, while you should be able to enjoy your summer, you should be aware of what to do.

There’s no need to panic!

If you do think you or someone you know is showing signs of heat stroke, call 911 or take the person to the hospital as soon as possible. If you can, move the person into a shady and cool area. Place a cold, wet cloth or ice pack on their head, neck, and groin. Try to elevate their feet or lay them down. Do not try to give them any fluids; they may not be able to properly swallow anything.

Signs of heat exhaustion include dizziness, excessive sweating, pale/clammy skin, nausea or vomiting, rapid or very weak pulse, and muscle cramps. In this situation, have the person take sips of water or a sports drink if they are fully conscious. Place them in a cooler, shady place, and use cold compresses. Heat cramps are very similar. They can get muscle cramps, and in every situation, it is advised to call 911 or take them to a hospital.

While extreme weather in any climate or circumstance can seem scary and dangerous, there are always precautions to be aware of. These are some of the best ways to keep staying healthy during summer, and I hope you keep these tips in mind.

How do you stay healthy during summer? Tell us your hacks in the comments!