10 Practical Steps for Staying Safer During a Heat Wave
Extreme heat deserves a plan before the hottest part of the day. People who are older, very young, pregnant, unwell or taking certain medicines may need extra support, but anyone can develop heat illness. Local warnings and personal health needs are more useful than a single temperature rule copied from the internet.
1. Check the local warning
Use the weather service and local public-health advice for your area. Decide in advance what would make you cancel outdoor plans. Do not wait until someone feels ill to find out where the nearest cool public space is.
2. Arrange a genuinely cool place
If home is becoming dangerously hot, plan access to an air-conditioned location or designated cooling centre. Check opening hours, transport and whether children, pets or mobility needs can be accommodated.
3. Treat fans as a limited aid
A fan can feel pleasant but is not reliable protection in extreme indoor heat. Do not use a universal fan-safe temperature as a guarantee. If you cannot cool the room or yourself adequately, move to a cooler place.
4. Plan fluids around your health
Drink regularly during heat. People with fluid restrictions or conditions affecting fluid balance should ask their clinical team for an individual plan, rather than forcing a fixed amount of water. Alcohol is not a hydration strategy.
5. Reschedule strenuous tasks
Move nonessential exercise, gardening and carrying work away from the hottest hours. Take breaks in a cooler place. At work, follow the site’s heat plan and report symptoms promptly rather than pushing through them.
6. Reduce indoor heat
Shade sun-exposed windows and avoid adding heat with unnecessary oven use. Open windows only when doing so improves conditions and is safe; outdoor smoke, hotter air or security concerns can change that decision.
7. Dress and cool simply
Choose light, comfortable clothing and use a cool shower or damp cloth for relief. These measures supplement, not replace, access to a cooler environment. Sunscreen prevents sun damage but does not prevent overheating.
8. Check on people who need help
Agree on a check-in with someone living alone or needing assistance. Ask about actual indoor conditions and transport, not only whether they feel fine. Never leave a child or pet in a parked vehicle.
9. Respond early to symptoms
Headache, weakness, nausea, dizziness or heavy sweating can signal heat exhaustion. Stop activity and move to a cool place. Get medical help if symptoms are severe, worsen or do not improve. Do not leave an unwell person alone.
10. Treat possible heatstroke as an emergency
Confusion, collapse or altered consciousness during heat exposure requires emergency help. Call the local emergency number and begin cooling while waiting. Do not give drinks to someone who is not fully alert. Sweating does not rule heatstroke out.
Make the plan usable
Write down where to go, who can help and what to take, including essential medicines and contact details. Do not change prescribed medication yourself. Review the plan before travelling, since a hotel, vehicle or workplace may present different risks from home.
Further reading
National Weather Service heat hazards
CDC/NIOSH: heat-related illnesses, symptoms and first aid
