An older adult wiping his head from the hot weather.

Hot weather can be dangerous, especially when temperatures are high for long periods of time. Extreme heat can cause heat-related illnesses, such as heat exhaustion and heat stroke. Some people are at higher risk, including children, older adults, and people with certain health conditions. Take steps to stay safe during hot weather.

Hot Weather Safety Tips

  • Drink plenty of water. Drink more fluids during hot weather, even if you are not active. Do not wait until you are thirsty to drink water. Avoid sugary and alcoholic drinks, which can cause you to lose fluids. Remember to provide plenty of water for your pets.
  • Limit physical activity. Avoid strenuous activity during the hottest part of the day, usually between 10 a.m. and 3 p.m. If you exercise outdoors, take frequent breaks and rest in shaded areas.
  • Stay in cool areas. Air conditioning is one of the best ways to stay safe during extreme heat. Fans may help you feel more comfortable, but they do not prevent heat-related illness. If your home does not have air conditioning, visit a cooling center or another air-conditioned location. You can also cool off with a cool bath or shower.
  • Wear lightweight clothing. Wear lightweight, loose-fitting, light-colored clothing to help your body stay cool. Clothing made from breathable materials, such as cotton, can help sweat evaporate.
  • Never leave children or pets in a vehicle. A vehicle can become dangerously hot, even when the outside temperature is only 60°F. Leaving a window open or running the air conditioner after turning off the vehicle does not keep the vehicle safe. It is also illegal to leave a child unattended in a vehicle.
  • Avoid heavy clothing and blankets for babies. Babies can overheat easily because their bodies do not regulate temperature as well as adults. Avoid covering babies with heavy blankets or clothing in hot weather.
  • Protect yourself outdoors. Wear a wide-brimmed hat, sunglasses, and sunscreen with SPF 30 or higher. Sunburn can make it harder for your body to cool down and can contribute to dehydration.
  • Stay informed. Check your local news for extreme heat alerts and to learn about cooling shelters in your area.
  • Check on people at higher risk. Anyone can experience heat-related illness, but children, older adults, and people with certain health conditions are at higher risk. Check on family, friends, and neighbors who may need extra help during hot weather.

SJFD's Fire Engineer Matthew Herzog shares six common sunscreen myths (Mire el video en español | Xem video bằng tiếng Việt | 观看普通话视频 | 觀看國語影片).

Heat-Related Illness Signs & Symptoms

Illness
 Symptoms
 Treatment
Heat Rash
  • Red clusters of small blisters that look like pimples on the skin (usually on the neck, chest, groin, or in elbow creases)
  1. Stay in a cool, dry place.
  2. Keep the rash dry.
  3. Use powder (i.e., baby powder) to soothe the rash.
Heat Cramp
  • Heavy sweating during intense exercise
  • Muscle pain or spasms
  1. Stop physical activity and move to a cool place.
  2. Drink water or a sports drink.
  3. Wait for cramps to go away before you do any more physical activity.
  4. Get medical help right away if cramps last longer than one hour, you're on a low-sodium diet, or you have heart problems.
Sun Burn
  • Painful, red, and warm skin
  • Blisters on the skin
  1. Stay out of the sun until your sunburn heals.
  2. Put cool cloths on sunburned areas or take a cool bath.
  3. Put moisturizing lotion on sunburned areas.
  4. Do not break blisters.
Heat Stroke
  • High body temperature (103°F or higher)
  • Hot, red, dry, or damp skin
  • Fast, strong pulse
  • Headache
  • Dizziness
  • Nausea
  • Confusion
  1. Call 9-1-1 right away.
  2. Move the person to a cooler place.
  3. Help lower the person’s temperature with cool cloths or a cool bath.
  4. Do not give the person anything to drink.
Heat Exhaustion
  • Heavy sweating
  • Cold, pale, and clammy skin
  • Fast, weak pulse
  • Nausea or vomiting
  • Muscle cramps
  • Tiredness or weakness
  • Dizziness
  • Headache
  • Fainting
  1. Move to a cool place.
  2. Loosen your clothes.
  3. Put cool, wet cloths on your body or take a cool bath.
  4. Sip water.
  5. Get medical help right away if you are vomiting, your symptoms get worse, or your symptoms last longer than one hour.