Extreme Heat Warning: Tips for Keeping Safe in Heat Waves

The recent prolonged heat wave in the Northeast may feel uncomfortable, but its impact goes far beyond sweaty days and sleepless nights. Extreme heat poses real dangers to your physical and mental health, especially for certain high-risk groups. Here’s how to stay safe — and why taking action matters.

Why Heat Is So Dangerous

When temperatures rise above 90 degrees Fahrenheit for multiple days, your body has to work hard to stay cool. You sweat, your heart races, and your blood vessels widen — all to release heat. If the sweat can’t evaporate (due to high humidity) or your body overheats, it can lead to serious heat-related illnesses such as heat exhaustion or heat stroke.

Heat exhaustion occurs when your body loses too much water and electrolytes through excessive sweating. Symptoms include heavy sweating, muscle cramps, headache, nausea, dizziness and fatigue. If not treated, it can progress to heat stroke.

Heat stroke is a medical emergency. It causes high body temperature (above 104 F), confusion, seizures and loss of consciousness. At this stage, your body’s natural cooling system shuts down and permanent organ damage or death may result.

Who Is Most at Risk?

• Older adults (65+), especially those on medications like diuretics or blood pressure drugs
• Young children, whose bodies can’t regulate temperature as well
• People with heart, lung or kidney disease, or who take medications that affect hydration
• Pregnant women, who are also more sensitive to heat
• Those working or exercising outdoors

Short-Term Health Hazards

• Dehydration — even mild cases can lead to headaches, dizziness and concentration problems.
• Heat cramps and rash — can progress to more serious conditions if ignored.
• Cardiovascular risks — heat stress can trigger heart attacks and strokes. Up to 1,600 extra cardiovascular deaths per year are tied to extreme heat.
• Worsening respiratory issues — ozone levels rise in heat, worsening lung diseases like asthma.

Tips to Stay Safe

• Stay in air-conditioned or cool places — It reduces core body temperature.
• Drink often — Replace lost fluids and aim for small sips regularly.
• Avoid alcohol and caffeine — They contribute to dehydration.
• Wear light, loose clothing and a hat — These enhance evaporation and provide sun protection.
• Avoid outdoor activity during midday — Peak heat hours raise the risk of heat illness.
• Use evaporative cooling — Wet cloths, water on arms or fans are effective strategies.
• Take cooling breaks if working outside — This helps your body safely adjust to the heat.

Recognize the Warning Signs

Heat exhaustion:

• Heavy sweating, cold/clammy skin
• Weakness, dizziness, headache, nausea
• Quickened heartbeat or breathing

Heat stroke:

• Body temperature over 104 F, red/hot/dry skin
• Confusion, seizures, unconsciousness
• Call 911 immediately! Notify emergency services, cool body immediately

Long-Term and Mental Health Effects

Extended heat waves can increase anxiety and stress, disrupt sleep and worsen chronic conditions. Communities often face rises in heat-related hospitalizations, especially during long, consecutive hot days.

When to Get Help

• If symptoms of exhaustion don’t improve after rest and cooling, see a doctor.
• Immediately call 911 if someone shows hallmarks of heat stroke, like confusion or seizures.
• Older adults or those with health conditions should stay cool proactively, even without symptoms.

Extreme heat isn’t just uncomfortable — it can be life-threatening. Stay informed, stay hydrated, remain cool and know how to respond. Protect yourself and vulnerable loved ones during the summer heat wave.