Beat the Heat: Simple Tips to Stay Cool and Safe During This Weekend’s Heat Wave


When the weather gets really hot, it’s important to know how to stay safe. Extreme heat can make you feel sick and even cause serious health problems like heat exhaustion and heatstroke.

What is Heat Stress?

Heat stress happens when your body gets too hot and can’t cool down. Normally, your body cools itself by sweating, but when it’s very hot outside, this might not be enough.

Heat stress can be caused by high temperatures, humidity, and physical activity. Cities with a large number of buildings and roads can get even hotter because they absorb and hold heat.

Some people are more likely to get heat stress, like kids, older adults, and pregnant women. People who work or exercise outside are also at higher risk.

Signs of Heat Stress

Heat stress can show up in different ways, from mild to very serious. Knowing the signs can help you take action quickly.

Early Signs

  • Heat Rash: Small, red bumps on your skin that itch.
  • Heat Cramps: Painful muscle spasms, usually in your legs or stomach.

Moderate Signs

  • Heat Exhaustion: Heavy sweating, feeling weak, dizzy, or nauseous, and having a headache. Your skin might feel cool and moist, and your pulse can be weak and fast.

Severe Signs

  • Heatstroke: This is very serious. Your body temperature goes above 103°. You might have hot, dry skin, feel confused, have seizures, or pass out. Heatstroke can be deadly if not treated right away.

How to Prevent Heat Stress

You can prevent heat stress by making some changes in your daily routine and being aware of the risks. Here are some tips to stay cool and safe.

Drink Plenty of Water

Staying hydrated is key. Drink plenty of water, especially if you’re active or sweating a lot. Sports drinks can also help replace lost electrolytes.

Avoid Heavy Activity

Try not to do too much outside during the hottest parts of the day, usually between 10 a.m. and 4 p.m. If you have to be outside, take breaks in the shade or go inside to cool off.

Wear the Right Clothes

Wear light, loose-fitting, and light-colored clothes. A hat and sunglasses can also help protect you from the sun.

Keep Your Home Cool

Use fans, air conditioning, or go to a cooling center to stay cool indoors. If your air conditioning goes out, spend time in places that do, like libraries or malls.

Use Cooling Methods

Put cool towels on your neck, soak your feet in cold water, or sit in front of a fan to cool down. Close your shades during the day and open windows at night to keep your home cooler.


How can I stay cool without air conditioning?

Use fans, cool towels, and cold water. Spend time in public places with air conditioning, like libraries or malls.

How much water should I drink during a heatwave?

Try to drink at least 8-10 glasses of water a day, more if you’re active or sweating a lot.

Can heat stress affect my mood?

Yes, extreme heat can make you feel irritable, anxious, and make it hard to concentrate. Staying cool and hydrated can help.

What should I do if I think someone has heatstroke?

Call emergency services right away. Move the person to a cooler place, put cool cloths on them, and give them sips of water if they are awake.

Can heat stress cause long-term health problems?

Yes, repeated exposure to extreme heat can lead to long-term health issues like heart and lung problems.

How can I help my community during a heatwave?

Check on neighbors who might be at risk, share information about cooling centers, and join community programs that support those in need.

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