Staying Cool and Safe in the Summer Heat

Forecasters predict extreme heat across our region over the next week. Whether you're working outdoors or having fun, it’s important to take steps to avoid overheating and sunburn. Here’s how to stay safe when temperatures rise.

Keep Your Body Cool

• Drink water often. Sip throughout the day, even if you’re not thirsty. Try freezing a bottle of water to enjoy a cold drink as it melts.
• Find cooler air. Rest indoors with air conditioning when possible. If you’re outside, look for shade.
• Cool off with water. Take a dip in a pool or hop in a cool shower. No access? Use a damp towel, sponge, or spray bottle to refresh your skin.
• Target pulse points. Apply cool cloths to your wrists, ankles, elbows, and behind your knees—these areas help regulate body temperature.
• Dress smart. Choose loose, light-colored clothing made from breathable fabrics like cotton or linen.
• Use cooling towels or hoods. Microfiber towels or hoods are an easy way to stay cool and block sunlight from exposed areas, such as the back of your neck. You can find these online or at most major retailers.
• Eat light. Stick to smaller meals and include foods that naturally cool the body, such as cucumber, watermelon, mint, and coconut water.
• Skip the alcohol, caffeine, and sugary drinks. These can dehydrate you and make it harder for your body to stay cool.

Protect Yourself from Sunburn

• Use sunscreen. Apply a broad-spectrum sunscreen with SPF 30 or higher. Reapply every two hours, or more often if you’re sweating or swimming.
• Wear a hat. A wide-brimmed hat can shield your face, ears, and neck from the sun.
• Take breaks in the shade. Step indoors or under cover regularly to give your skin a rest.
• Shield your eyes. Sunglasses with UV protection help prevent sun damage to your eyes.
• Avoid peak sun hours. Try to stay indoors between 10 a.m. and 4 p.m., when the sun’s rays are strongest.

Know When to Get Help

If you or someone else feels dizzy, confused, or weak—or has a rapid heartbeat or hot, dry skin—these could be signs of heat exhaustion or heatstroke. Get medical help right away by dialing 911 or going to the nearest emergency room.

Looking for care? Valley Health offers urgent care and primary care services across the region.

Find the right care near you: https://www.valleyhealthlink.com/find-care-now/