Stay safe in the heat
On hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day.
- How often
- As needed
- Time
- On hot days
- Recommended for
- 37 factors
How to do it
- Check the local heat and air quality forecast and plan strenuous work or exercise for early morning or evening.
- Keep a water bottle with you and refill it. Drink often, not only when thirsty. Add electrolytes for sweaty work over two hours.
- Take breaks in the shade or somewhere cool.
- Wear light, loose clothing, and limit alcohol, caffeine and sugary drinks.
- Indoors, use fans only when it is below 90°F. Above that, find air conditioning.
Why it helps
Your body cools itself by sweating, and in high heat and humidity that can fall behind. Muscle cramps, heavy sweating, dizziness, headache, weakness and nausea are signs you are overheating. Outdoor workers, older adults and people on some medicines are at higher risk.
Be careful
Confusion, fainting, a racing heart or rapid breathing are emergencies. Get medical help right away and start cooling the person down. Some respirators and protective clothing raise the risk of heat illness. Don't drink more than about 48 ounces (1.5 quarts) an hour. Too much plain water can dangerously lower the sodium in your blood. On long events, use a drink with electrolytes.
Recommended for
Alabama
Long, humid summers, strong sun, and ticks most of the year.
placeArizona
Extreme desert heat, intense sun and a lung infection that lives in the dust.
placeArkansas
Tick country with humid summers and a strong southern sun.
placeCalifornia
Wildfire smoke, valley fever dust, inland heat and year-round sun.
occupationConstruction worker
Heavy loads, heights, noise, dust and weather, every day.
placeDelaware
A high-Lyme state with humid summers on the coast.
placeDistrict of Columbia
Urban heat, summer ozone and ticks even inside the city.
occupationFarmer
Dawn-to-dusk physical work outdoors, around machines and animals.
occupationFirefighter
Extreme heat, heavy gear, smoke, sleepless shifts and traumatic calls.
placeFlorida
Heat and humidity most of the year, high sun, and mold after storms.
hobbyGardening
Kneeling, digging, lifting and pulling weeds for hours in the sun.
placeGeorgia
Humid heat, strong sun, southern ticks and radon around Atlanta.
hobbyHiking
Miles of uneven ground, steep descents and long days outdoors.
placeIllinois
High-radon soil, dark winters, cold snaps and deadly summer heat waves.
placeIndiana
High-radon soil, gray winters, humid summers and a lot of private wells.
placeKansas
High-radon soil, hard summer heat and ticks in the grass.
placeKentucky
Alpha-gal tick country with radon pockets and muggy summers.
occupationLandscaper
Mowing, digging and lifting outdoors in every kind of weather.
occupationLine cook
Heat, knives, hot oil and a ticket rail that never empties.
placeLouisiana
Gulf humidity, a long mosquito season and mold after floods.
placeMaryland
High-Lyme suburbs, radon in the central counties and humid summers.
placeMississippi
Long, humid summers, southern ticks and a strong Gulf sun.
placeMissouri
Tick hot spot of the Midwest, with hot summers and radon near Kansas City.
placeNevada
Desert heat, high-elevation sun, and a soil fungus kicked up by dust.
placeNorth Carolina
Humid summers, spotted fever ticks, and radon in the mountains.
placeOklahoma
Long hot summers and ticks that can spread spotted fever and alpha-gal.
hobbyPickleball
Quick lateral steps, sudden lunges and plenty of falls on hard courts.
occupationRideshare and delivery driver
In and out of the car all day, on a clock, chasing the next order.
hobbyRoad cycling
Hours bent over the bars, legs spinning thousands of turns per ride.
hobbyRunning
Thousands of footstrikes a week, mostly through your shins, knees and feet.
hobbySoccer
Running, cutting, kicking and contact for ninety minutes.
placeSouth Carolina
Steamy summers, strong southern sun, and lone star ticks.
placeTennessee
Spotted fever ticks, humid heat, and radon in Middle and East Tennessee.
hobbyTennis
Thousands of swings, serves and sprints, mostly on one side of the body.
placeTexas
Long, dangerous summer heat, strong sun, and mosquito season.
occupationWarehouse worker
Picking, packing and lifting at speed, miles of walking a shift.
hobbyYoga
Deep stretches and long holds that can push joints past their limits.