How to stay safe in a heat wave – University of California

Heatstroke can affect anyone, whether they are exercising outdoors in the heat or not. While exercisers should take particular caution, even sitting in a hot apartment for several days can raise the bodys core temperature to potentially dangerous levels.

Symptoms of heat exhaustion generally appear before heatstroke sets in.

People experiencing heat exhaustion dont exhibit the behavior associated with heatstroke, Morocco said, but they are likely to:

People who are experiencing these symptoms need to get out of the heat and into shade or an air-conditioned space, drink non-alcoholic fluids and rest.

People experiencing heat exhaustion will usually recognize they are overheating, Morocco said. However, those experiencing heatstroke may not, as the condition worsens with continued exposure to heat.

People can be exposed to increasing levels of heat over a heat wave of a couple of days, or even a week, and slowly get worse and worse and worse, he said. It begins with, Its hot; I feel bad. And maybe they have other medical issues or challenges. And then, all of a sudden, they slip into this state where theyre not able to really recognize quite whats going on with them.

To learn more, take UCLAs Heatstroke Quiz

Stay out of the sun during the hottest times of the day, if possible. If you exercise outdoors, aim for early morning or late evening. When spending a day at the beach or the park, seek out a shady spot. Remind children to rest periodically and drink water.

And when a heat wave hits, look for cool places to be inside. If your home lacks air conditioning, consider heading to a public library or other air-conditioned space. Call your county public health department to ask for the location of cooling centers. Even a few hours in cooler temperatures will help your body stay cooler when you go back into the heat.

The most important thing for folks to realize is that in hot weather, youve got to check on people who are at risk, Morocco said. That includes the elderly; it includes people who have lots of medical problems; it also includes infants and children.

Seniors have a harder time regulating body temperature and may be taking medications that amplify the risk of heat exposure.

Babies and young children dehydrate more easily and are more vulnerable to high temperatures.

Pregnant women can overheat or become dehydrated more easily. Extreme heat also carries an increased risk of preterm birth.

People with chronic illness may be less likely to sense and respond to changes in temperature, and their medications can worsen the effects of extreme heat. Air pollution is often worse during heat waves, which can exacerbate asthma and other respiratory illnesses.

Overweight and obese individuals tend to retain more body heat and may be more prone to heat-related illnesses.

Outdoor workers are at risk from the lack of shade and increased body temperatures from their exertions. Its vital that they get breaks, have ways to cool down, and remain hydrated.

Unhoused people are exposed to the elements constantly and may not have water, cooling centers or shade to help them lower their body temperatures.

Pay attention to the humidity: Hot temperatures coupled with humidity are particularly dangerous. If its too humid for sweat to easily evaporate, the human body struggles to cool itself down. Take extra care to avoid overheating when its hot and muggy out.

Stay inside, if you can:Seek out air-conditioned environments, if possible. If you dont have air conditioning, check your county public health department for cooling centers, or go to a public library, the movies, or other air-conditioned environment(s).

Beware the electric fan: When temperatures reach the high 90s, electric fans will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off.

Dress for the heat:Wear loose-fitting, light-colored, lightweight clothes.

Listen to your body:If exertion in the heat makes your heart pound and leaves you gasping for breath, stop all activity. Get into a cool area or into the shade, and rest, especially if you become lightheaded, confused, weak, or faint.

Wear sunscreen:Sunburn affects your bodys ability to cool down and can make you dehydrated. If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and by putting on sunscreen of SPF 15 or higher 30 minutes prior to going out.

Drink plenty of fluids:Drink more fluids regardless of how active you are. Dont wait until youre thirsty to drink. And avoid alcoholic drinks or those that are high in sugar.

Replace salt and minerals: Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat.

Never leave children or pets in cars: Cars can quickly heat up to dangerous temperatures, even with a window cracked open and when the outside temperatures are relatively mild.

Stay informed: Check the news for extreme heat alerts and safety tips and to learn about any cooling shelters in your area.

Top photo credit: iStock/Liudmila Chernetska

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How to stay safe in a heat wave - University of California