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As wildfires become more frequent, air quality warnings are also on the rise. But how do you protect yourself when the air quality outdoors is harmful? Breathing is essential for life, keeping us energized for daily activities like working, playing, and learning. However, the quality of the air we breathe plays a significant role in our overall health, which is why air quality alerts are crucial.
You might already know that running a marathon isn't a good idea on a bad air day, but you might still unknowingly expose yourself to risk. Certain groups such as those with preexisting health issues, the elderly, smokers, and outdoor workers are more vulnerable, but anyone can experience health problems due to poor air quality. Here's a list of expert-backed strategies to help you stay safe, especially when the air quality hits a code-red level.
1. Minimize Your Outdoor Exposure
The U.S. Environmental Protection Agency uses an air quality index that helps assess and communicate the pollution levels in the atmosphere. This index uses colors and numbers to represent the concentration of pollutants like ground-level ozone, carbon monoxide, sulfur dioxide, nitrogen dioxide, and particle pollution. Here's a quick guide to understanding the Air Quality Index (AQI):
- Green: Excellent air quality
- Yellow: Moderate air quality
- Orange: Unhealthy for sensitive groups
- Red: Unhealthy for everyone
- Purple: Very unhealthy air quality
- Maroon:Hazardous air quality
You don't need to stay entirely indoors when the air quality is between yellow and red, but the EPA advises reducing the time spent outside. Prolonged exposure to poor air quality increases the likelihood of health issues.
When the AQI is in the 150-200 range, most people can still go to work, run errands, or visit friends, but should avoid engaging in strenuous outdoor activities for extended periods. If you have any preexisting conditions or sensitivities, it's safest to remain indoors when the air quality is in this range. Once the AQI exceeds 201, it is recommended that everyone stay indoors, regardless of health status.
2. Skip the Workout
A day with poor air quality could be an ideal excuse to take a break from your usual workout routine.
"The worst activity someone can do is exercise because it will increase the amount of exposure to chemicals and toxins that each individual has by up to a factor of 10, due to blood flow and respiration, which will only increase underlying exposures," Richard Firshein, MD, explains.
Jennie Bergman, the Senior Product Manager at Trane Technologies, specializing in indoor environmental quality, concurs: "When contamination levels are elevated, immediate symptoms can appear, including irritation in the eyes, nose, and throat, along with headaches, dizziness, and fatigue." She emphasizes that activities such as intense exercise and deep breathing should be avoided to reduce lung exposure to contaminants.
3. Shut the Windows
This recommendation goes against traditional advice for improving indoor air quality. Keeping your windows shut when outdoor air quality is poor helps prevent your home's air from becoming contaminated. On warmer days, running your air conditioner—preferably set to the recirculation mode—will help filter and maintain clean air circulation inside your home. Be sure to check and replace your filters if needed.
For homes without central air conditioning, keeping the windows shut and using fans to circulate the air is a good alternative. However, avoid using your whole-house fan as it draws in air from the outside. Once air quality improves, you can open your windows and use fans to bring fresh air in.
4. Unplug Your Space Heater and Avoid Starting a Fire
If you're feeling cold during an air quality alert, don’t rush to light a fire or switch on a space heater. Instead, grab a sweatshirt, slip into your slippers, and cozy up with a blanket. Now is not the right time for additional sources of indoor pollution.
Unfortunately, small space heaters can actually worsen indoor air quality, unlike a larger furnace equipped with a high-quality HEPA filter. Additionally, without proper ventilation, using your fireplace could fill your home with smoke, which might even contribute to the same pollution causing poor air quality outside.
"Emissions from wood smoke [...] can cause coughing, wheezing, asthma attacks, heart attacks, lung cancer, and premature death, among other health effects," warns the American Lung Association on its website. These pollutants inevitably make your indoor air quality worse.
5. Turn on an Air Purifier Right Away
International mold expert Michael Rubino advises that the best way to ensure good indoor air quality is to first "develop a routine cleaning regimen to remove dust, allergens, toxins, and other indoor pathogens." Ideally, this should be done before any air quality alert is issued.
Rubino recommends running a "high-quality air purifier" that can capture even the smallest particles and operate efficiently. Keep it running indoors continuously, especially when outdoor air quality is poor. To enhance the efficiency of the air purifier, make sure you aren't inadvertently worsening indoor air quality while staying indoors.
6. Opt for Fragrance-Free Cleaners if You Need to Clean
During an air quality alert, it's best to avoid cleaning altogether. But if you must reduce indoor pollutants, choose fragrance-free cleaners or use a damp cloth to wipe down surfaces.
"When the air quality is poor, avoid household cleaners with VOCs, as they contribute to indoor air pollution," says Lauren Wroblewski, senior consumer scientist at Seventh Generation. "Many spray cleaners contain VOCs, including alcohols and strong fragrances."
Seventh Generation, the company Wroblewski represents, points out that while its products are free of volatile solvents, some items do contain essential oils and botanical extracts as fragrances, which are technically considered VOCs. These are still a much better choice for indoor air quality than synthetic options, but, as Wroblewski advises, fragrance-free is the ideal choice on days with poor air quality.
Don't forget about the advice on avoiding intense physical activity. This applies to cleaning too, as your breathing rate increases during such tasks, according to Wroblewski.
7. Avoid Using a Grill or Gas Stove
Everyone has to eat, but the way you prepare your meals can affect the air quality in your home during an air quality alert. Try to steer clear of high-heat cooking that produces smoke.
Instead of a gas stove, consider using a microwave, which can help reduce nitrogen dioxide (NO₂) emissions and other air contaminants. Even better, go for a no-cook meal to minimize the impact on your indoor air quality.
8. Avoid Using Tap Water in Your Humidifier
To maintain optimal indoor air quality, it's essential to keep the humidity between 30% and 50%. Depending on the season, you might need a humidifier or dehumidifier to help. However, don't fall into the trap of using tap water in your humidifier just because the instructions don’t prohibit it—it’s not the best choice.
It may seem harmless to use tap water in your humidifier, but doing so actually disperses solid particles into the air. These chemical particles can lead to respiratory issues, especially for those with conditions like asthma. Choose distilled water for your humidifier to help preserve the air quality in your home.
9. Reconsider Your Regular Beauty Routine
While bad air quality days are perfect for resting, they're not ideal for indulgent activities like taking a hot, steamy shower or bath. Such activities can raise humidity levels and make air contaminants even worse, as noted by Bergman.
Wroblewski advises that consumers should steer clear of burning incense or candles, as they may further contribute to the spread of pollutants. A study by the University of Copenhagen revealed that the particles released from burning candles can be just as harmful to mice as diesel exhaust fumes.
Sorry, but nail care is off the table. The Environmental Working Group points out that both nail polish and remover may contain Volatile Organic Compounds (VOCs), which could pose health risks.
10. Avoid Smoking
It's 2025, so this shouldn't need saying, but just in case: If the air quality is poor, whether indoors or outdoors, please put out the cigarette. It's not only for your own health but for everyone around you as well.
The American Lung Association warns, 'Secondhand smoke is a serious health hazard causing more than 41,000 deaths per year.' It can trigger or worsen a wide array of health issues, including lung cancer, respiratory infections, and asthma.
This applies to e-cigarettes, too.
A study conducted by researchers at the University of California, published in the Annual Review of Public Health in 2020, found that the use of e-cigarettes in indoor spaces results in elevated levels of fine and ultrafine particles, comparable to those produced by traditional tobacco cigarettes. While the concentration of chemical compounds in e-cigarette vapor is generally lower than that of tobacco smoke, a significant amount of substances like propylene glycol, vegetable glycerin, nicotine, and harmful chemicals such as aldehydes and heavy metals are present in the aerosols.
