- Don’t go outdoors in the early afternoon (about noon to 3 p.m.) when the sun is usually at its strongest.
- Wear lightweight, light-colored clothing in breathable fabrics such as cotton, or a fabric that repels sweat. Wear a hat and sunglasses. Apply a water-resistant sunscreen with at least SPF 15 before going out, and reapply it every two hours.
- Drink a few cups of water before, during, and after going outside or exercising. Avoid caffeinated or alcoholic drinks.
- Take regular breaks. Stop for a few minutes in a shady or cool place and hydrate.
- Continue to take all medications as prescribed.
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The CDC also has some suggestions:
- Stay in an air-conditioned place as much as possible. If your home does not have air conditioning, go to an air-conditioned shopping mall or public library, or call your local health department about any heat-relief shelters in your area.
- Electric fans may provide some relief, but they won’t prevent heat-related illness when the temperature is in the high 90s. Taking a cool shower or bath or going to an air-conditioned place is a much better way to cool off. Try to limit the use of your stove and oven.
- Limit outdoor activity to when it is coolest, like the morning and evening. Rest often in shady areas. Cut down on outdoor exercise.
- Drink more fluids, regardless of how active you are. Don’t wait until you’re thirsty to drink. Heavy sweating removes salt and minerals from the body. A sports drink can replace the salt and minerals you lose in sweat.
- If you are on a low-salt diet, have diabetes, high blood pressure or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.
- Never leave infants, children or pets in a parked car, even if the windows are cracked open.
- Monitor your local news for extreme heat alerts, and safety tips, and learn about any cooling shelters in your area.
- Learn the signs and symptoms of heat-related illnesses and how to treat them. Monitor others, especially those at high risk, such as infants and young children; people 65 and older; people who are overweight; people who are physically ill or taking certain medications, such as for depression, insomnia or poor circulation, and people who overexert during work or exercise.
- Visit at-risk adults at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children require much more frequent checks.
- If you are 65 or older, have a friend or relative call to check on you twice a day during a heat wave.
