It’s that time of year
How to Beat the Heat: Stay Safe in Hot Weather
Summer heat can be dangerous. When your body gets too hot and can’t cool down, heat illness can occur. It starts mild but can become life-threatening if not treated. The best way to beat the heat is to stay informed, hydrated, and cool.
Heat illness refers to a group of conditions caused by exposure to high temperatures. These include heat exhaustion, heat stroke, and dehydration. Each has different symptoms and dangers, but they all share one cause: your body overheating.
Dehydration happens when you lose more fluids than you take in. Your body needs water to sweat and cool down, and without enough water, your temperature can rise fast. Early signs include dry mouth, dark urine, and dizziness. To prevent dehydration, drink water often—don’t wait until you feel thirsty. Avoid alcohol, caffeine, and sugary drinks, which can make you lose fluids faster.
Heat exhaustion is more serious. It happens when your body struggles to cool down. You might feel weak, nauseated, or dizzy. You may sweat a lot and have cool, clammy skin. If you notice these symptoms, rest in a cool place, drink water, and use wet cloths or fans to cool your body.
Heat stroke is a medical emergency that occurs when one’s body temperature rises above 104°F. The skin may feel hot and dry, and one may stop sweating. Confusion, seizures, and even coma can occur. If you or someone else has these signs, call 911 right away. While waiting, move the person to shade, remove excess clothing, and try to cool them with cold water or ice packs.
To avoid heat illness:
- Stay indoors during peak heat (10 a.m. to 4 p.m.)
- Wear light, loose clothing and a hat
- Use fans or air conditioning
- Drink water all day
- Take breaks if working or exercising outside
- Check on elderly or vulnerable people
Being prepared saves lives. Recognize the signs. Stay cool. Hydrate often. Take action early.
For more information, visit:
- CDC Heat Illness Guide: https://www.cdc.gov/disasters/extremeheat/warning.html
- Mayo Clinic on Heat Exhaustion: https://www.mayoclinic.org/diseases-conditions/heat-exhaustion
- OSHA Heat Safety Tips: https://www.osha.gov/heat
Stay safe and beat the heat!
Copyright © 2025 William E. Franklin, DO, MBA
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