A heat wave is an extended period of extreme heat, often accompanied by high humidity. Prolonged periods of high temperatures and high humidity can be very dangerous for your health. In extreme heat and humidity, evaporation is slowed and your body has to work very hard to maintain a normal temperature. The risks vary depending on your age and health, but by knowing how to prepare for a heat wave and what to do when one occurs, you can avoid the biggest health dangers, such as heat exhaustion and heat stroke.
Step 1 Stay out of the sun Stay out of the summer sun. Find shade and, if you have to be in the sun, make sure you’re wearing sunscreen and a hat. Wear lightweight, light-colored clothing to reflect heat and sunshine.
Step 2 Stay hydrated Drink plenty of water — even if you’re not thirsty. Avoid alcohol, caffeine, and sugary drinks as these tend to dehydrate you.
Step 3 Eat right Avoid proteins and other foods that require an increased metabolic rate for your body to process. Increased metabolic heat production also increases water loss.
Step 4 Use cool water Take cool showers or baths, spritz yourself with cool water from a spray bottle, drape your head and neck with towels soaked in cool water, and soak your feet in cool water baths.
Step 5 Use air conditioning Use an air conditioner, or stay in well-ventilated rooms with fans if you don’t have air conditioning. Spend the hottest part of the day — 11 a.m. to 4 p.m. — in air-conditioned places such as movie theaters or shopping centers.
Step 6 Use cooling centers Locate a pool or cooling center in your area if you live in or near a larger city. Many municipalities use public libraries or other city buildings as cooling centers during heat waves.
Step 7 Avoid strenuous activity Avoid physical labor, exercise, or other strenuous activity during the hottest times of the day. If you have to perform strenuous activities, do them between 4 a.m. and 7 a.m.
Step 8 Care for friends, neighbors, loved ones Check on the elderly, children, and people with special needs frequently during a heat wave. Now, go round up the neighborhood children, get some ice cream, and stay cool!
Step 1 Stay out of the sun Stay out of the summer sun. Find shade and, if you have to be in the sun, make sure you’re wearing sunscreen and a hat. Wear lightweight, light-colored clothing to reflect heat and sunshine.
Step 2 Stay hydrated Drink plenty of water — even if you’re not thirsty. Avoid alcohol, caffeine, and sugary drinks as these tend to dehydrate you.
Step 3 Eat right Avoid proteins and other foods that require an increased metabolic rate for your body to process. Increased metabolic heat production also increases water loss.
Step 4 Use cool water Take cool showers or baths, spritz yourself with cool water from a spray bottle, drape your head and neck with towels soaked in cool water, and soak your feet in cool water baths.
Step 5 Use air conditioning Use an air conditioner, or stay in well-ventilated rooms with fans if you don’t have air conditioning. Spend the hottest part of the day — 11 a.m. to 4 p.m. — in air-conditioned places such as movie theaters or shopping centers.
Step 6 Use cooling centers Locate a pool or cooling center in your area if you live in or near a larger city. Many municipalities use public libraries or other city buildings as cooling centers during heat waves.
Step 7 Avoid strenuous activity Avoid physical labor, exercise, or other strenuous activity during the hottest times of the day. If you have to perform strenuous activities, do them between 4 a.m. and 7 a.m.
Step 8 Care for friends, neighbors, loved ones Check on the elderly, children, and people with special needs frequently during a heat wave. Now, go round up the neighborhood children, get some ice cream, and stay cool!
