Buzz
The eastern United States is currently under a heat dome, a meteorological phenomenon that traps hot, humid air. In many regions, temperatures are climbing into the high 90s or surpassing 100 degrees, and this intense heat is expected to last throughout the week. These extreme conditions can be dangerous, so it’s crucial to know how to stay cool and protect your health during this time.
What exactly is an excessive heat warning?
First, let’s clarify the difference between a “warning” and a watch or outlook. A warning is the most urgent of the three. As the Normal Fire Department humorously explained with a taco analogy, a taco watch means the ingredients are ready for tacos. A taco warning means you’d better be prepared because tacos are happening right now.
Here’s how the National Oceanic and Atmospheric Administration explains these three levels of heat warnings:
An excessive heat outlook indicates that a potentially dangerous heat event could happen within the next three to seven days.
An excessive heat watch suggests that conditions are likely to lead to extreme heat within the next 24 to 72 hours.
An excessive heat warning means that dangerously high heat is expected within the next 12 to 24 hours. The Red Cross states that this is the time to “take immediate precautions to prevent heat-related illnesses.”
A heat advisory indicates that hazardous heat conditions are already in effect.
For weather updates specific to your location, visit weather.gov, which features a large, color-coded map on its homepage showing areas under heat watches or warnings, as well as alerts for other dangers like fire, wind, and flooding.
Tips for Staying Hydrated During a Heat Wave
Excessive heat can be life-threatening. If your body becomes too hot and you can’t cool down, you’re at risk for heat-related illnesses such as heat exhaustion and heatstroke.
When it comes to taking care of yourself and checking on those around you, make sure to:
Stay hydrated. Consuming enough water helps your body regulate temperature through perspiration. Drink water regularly, even before thirst sets in, and ensure you’re drinking plenty; limit sugary or alcoholic beverages.
Replenish electrolytes. When you sweat, your body loses sodium, but regular food intake usually helps replace it. Sports drinks and electrolyte tablets are also a convenient option.
Consult your doctor if you have a condition that requires close monitoring of hydration or electrolytes. Your doctor can provide tailored advice on how much water you should be consuming. Additionally, ask whether any of your medications may make you more vulnerable to extreme heat, as some medications can.
How to Stay Cool During a Heat Wave
First, try to stay in air-conditioned spaces as much as possible. If your home doesn’t have air conditioning, look for places that do, such as a friend’s or family member’s house, or public spots like shopping malls or libraries. Communities often set up cooling stations to help during heat waves. If you can’t locate one, reach out to your local health department, use this directory for cooling station listings, or call 2-1-1 for assistance.
When you must go outside, wear loose, light-colored clothing, and seek shade whenever possible. Carry water with you, and don’t forget sunscreen if you’ll be exposed to the sun. Remember, not all sunscreen is resistant to sweat.
The early morning and late evening hours are the coolest times to be outside. Take advantage of these periods for exercise, outdoor work, or other physical activities. Make sure to plan breaks in the shade when needed, especially if you're walking to the store for an errand.
Electric fans can help cool you off when it’s only mildly hot, but once the temperatures hit the high 90s or higher, a fan alone isn’t enough to prevent heat-related illnesses. Seek out air conditioning, or cool down with a cold shower or bath.
How to Care for Loved Ones During a Heat Wave
The same strategies you follow to stay cool apply to others, including children, pets, and elderly neighbors. Never leave children or pets in a hot car, not even for a short time. Always double-check when leaving the car to ensure everyone has gotten out.
If you know people without air conditioning, make it a point to check on them. An estimated 80% of heat-related deaths occur in people aged 60 or older, so be sure to check on the elderly in your life. See if they need assistance staying cool or a ride to a cooling station. Don’t forget to check on their pets as well.
The Red Cross recommends checking in on older adults and those with chronic health conditions at least twice daily and asking the following questions:
Are they drinking enough fluids?
Do they have access to air conditioning?
Are they aware of ways to stay cool?
Do they exhibit any symptoms of heat-related stress?
Recognize the Symptoms of Heat Illness
Heat exhaustion happens when our bodies are unable to cool off sufficiently. While it’s not an emergency yet, the condition can escalate quickly. Symptoms of heat exhaustion include nausea, vomiting, dizziness, and faintness. The skin typically becomes cold, pale, sweaty, and clammy. If vomiting occurs due to the heat, or if symptoms last for more than an hour, medical help should be sought immediately.
Heatstroke is the more serious stage, and it is a medical emergency. Call 911 if someone’s body temperature rises above 103°F, if they appear confused or intoxicated, if they lose consciousness, or if they stop sweating and develop hot, red skin. For more information, check out the CDC.
In any situation, it’s crucial to cool the person down. (If you've already called 911, continue these steps while waiting for emergency help.) Loosen their clothing and consider giving them a cold bath or shower, or apply cool, damp cloths to their skin. If they have heat exhaustion, you can offer small sips of water, but skip this if they’re showing signs of heatstroke.
If all of this seems overwhelming, the Red Cross offers a downloadable fact sheet that provides tips on staying cool, along with a chart detailing the symptoms and first aid for heat-related illnesses.
