Beat the heat: How to stay safe in hot weather

From biking scenic trails, to exploring waterways in a kayak, to simply lounging poolside, there’s no shortage of summertime activities to enjoy in the Pacific Northwest. Yet however much we relish the sunshine, hot weather can also pose a danger.

About 9,235 people are hospitalized due to heat-related issues every year, according to the Centers for Disease Control and Prevention (CDC).

“We live in an era of increasing temperatures for increasing days at a time,” says Scott Strongin, MD, MMM, FAAFP, a physician who specializes in urgent care at MultiCare Rockwood Clinic. “It’s important to take precautions in the heat, to recognize the signs of being overheated and to know when to seek medical attention.”

Who’s at risk?

Heat-related illnesses, from heat stroke to heat exhaustion, can happen when a person’s body is unable to cool down. These illnesses can happen to anyone, but some groups are at greater risk, including:

• Infants, toddlers and children
• People 65 and older
• People participating in strenuous outdoor activities, whether recreational or work-related
• People with heart and lung diseases

“A person’s fitness level also makes a difference,” Dr. Strongin says. “People who exercise regularly are often better prepared to withstand the heat than those who are less active.”

Hydration: What and how much to drink

When temperatures soar, there are a few things you can do to prevent your body from becoming overheated.

The first you have likely heard before: Hydrate, hydrate, hydrate. But how do you know if you’re properly hydrated?

“If you’re peeing every two to three hours during the day and your urine is a pale yellow color — think the color of lemonade — then you’re well hydrated,” Dr. Strongin says. “Dark yellow urine means you’re not drinking enough fluids.

“Clear urine can be a sign that water is just passing through you, and you don’t have enough electrolytes, like sodium and potassium,” he continues. “Electrolytes are minerals that your body needs to function, and you lose them when you sweat.”

As far as what to drink, cool water is ideal, but don’t gulp it down or your body won’t have time to absorb it. Instead, consume smaller amounts consistently throughout the day, before you get thirsty.

To replace electrolytes, you can drink low-sugar electrolyte drinks or pair water with salty foods like pretzels. (For most people, it’s OK to set aside worries about sodium intake during high-temperature periods.) Another option for hydrating is a mixture of water and apple juice.

A study in the Journal of the American Medical Association showed that watered-down apple juice may be better than IV fluids for helping children recover from mild dehydration due to gastroenteritis, a condition where the stomach is irritated due to some kind of infection.

“Some of the symptoms of heat illnesses, like nausea and vomiting, are the same as those for gastroenteritis,” Dr. Strongin says. “To prevent dehydration or to help someone who is feeling the effects of the heat, watered down apple juice is a great choice.”

Regardless of beverage, it’s wise to avoid or limit alcohol use in hot weather.

“Alcohol causes us to both sweat and urinate more, so our bodies lose more water than they would normally, which can be a danger,” Dr. Strongin says. “Also, alcohol impairs judgment, leading us to potentially make bad choices when it’s hot out.”

More tips for staying cool

So, you’re drinking fluids and ensuring your loved ones are doing the same. What else?

The next step to protecting yourself in the heat is to find someplace cool to recuperate. Just a few hours in an air-conditioned environment can help your body keep its temperature down, even when you head back out into the heat, according to the CDC.

But what if you don’t have air conditioning? Public libraries, movie theaters and shopping malls are all good options. At home, electric fans can be helpful, but in really hot temperatures (90s or hotter), fans alone may not offer enough protection from the heat — particularly if you are a person at higher risk of suffering a heat-related illness.

“One thing you can do is spray someone down with comfortably cool water — not freezing — or drape them in wet towels and then put them in front of a fan to help them cool down,” Dr. Strongin says.

In addition to seeking comfort inside, the CDC recommends the following:

• Try to limit outdoor activity to mornings or evenings when it’s likely to be cooler.
• Be mindful of exercising in the heat — if you’re gasping for breath, your heart is pounding or you feel lightheaded, stop immediately.
• Wear broad-spectrum sunscreen (SPF 15 or higher) and sun-protective clothing, such as a wide-brimmed hat; sunburns can dehydrate you and make it difficult for your body to cool down.
• Never leave children or pets unattended in a car, even with the windows cracked.

How to know if you’re overheated

Signs that a person is overheated include mild headache, dizziness, nausea or even briefly fainting or passing out. In most cases, getting the person to lie down in a cool place, loosening their clothing and helping them sip water will aid recovery.

More serious symptoms, or even mild symptoms that don’t resolve, require emergency medical care.

“The most serious symptoms are mental health status changes,” Dr. Strongin says. “If a person is experiencing hallucinations or confusion, or if you have reason to believe their body temperature is 103 or higher, then it’s time to call 911.”

This post was originally written and posted on MultiCare’s Vitals blog in 2022 and revised August 2023.