Coping with Extreme Heat: Strategies for Work, Play, Travel, and Home

Extreme heat advisories are becoming more common due to climate change. We just went through the first of the season over this past weekend, and I’m sure it won’t be the last. High temperatures can pose serious health risks, including heat exhaustion and heat stroke. Whether you’re working, playing, traveling, or staying at home, it’s crucial to adopt strategies to stay cool and safe.

Many cities have cooling stations available for the community during extreme heat advisories. Check your local libraries and social service buildings for information

Here’s a comprehensive guide on how to deal with extreme heat advisories in different settings.

1. Working in Extreme Heat

Stay Hydrated:

  • Drink water frequently, even if you’re not thirsty. Aim for at least 8 ounces every 15-20 minutes.
  • Avoid caffeine and alcohol as they can dehydrate you.
  • Incorporate electrolyte drinks to replenish lost minerals.

Dress Appropriately:

  • Wear lightweight, light-colored, and loose-fitting clothing.
  • Use a wide-brimmed hat and sunglasses for outdoor work.
  • Apply sunscreen with SPF 30 or higher.

Modify Work Schedules:

  • Schedule strenuous tasks for early morning or late afternoon when temperatures are cooler.
  • Take regular breaks in shaded or air-conditioned areas.
  • Use the buddy system to monitor coworkers for signs of heat-related illnesses.

Use Cooling Devices:

  • Utilize fans, misters, or portable cooling units.
  • Wear cooling vests or neck wraps.
  • Ensure adequate ventilation in enclosed workspaces.

Recognize Heat-Related Illnesses:

  • Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, nausea, and headache.
  • Heat stroke symptoms include high body temperature, confusion, and loss of consciousness. Seek immediate medical attention if these occur.

2. Playing in Extreme Heat

Choose the Right Time and Place:

  • Plan outdoor activities for early morning or evening.
  • Opt for shaded parks or splash pads.
  • Consider indoor activities like swimming in a climate-controlled pool.

Stay Hydrated and Snack Smart:

  • Carry a water bottle and drink frequently.
  • Avoid sugary and caffeinated beverages.
  • Eat light, hydrating snacks like fruits and vegetables.

Wear Appropriate Gear:

  • Use breathable, moisture-wicking clothing.
  • Wear a hat and apply sunscreen.
  • Use sunglasses to protect your eyes from UV rays.

Take Frequent Breaks:

  • Rest in the shade or an air-conditioned area regularly.
  • Limit the duration of physical activities.
  • Pay attention to how your body feels and stop if you experience any discomfort.

Educate and Protect Children:

  • Ensure children drink water frequently.
  • Never leave children unattended in cars, as temperatures can rise rapidly.
  • Teach children to recognize the signs of heat-related illnesses.

3. Traveling in Extreme Heat

Prepare Your Vehicle:

  • Check the coolant and radiator fluid levels.
  • Ensure the air conditioning is functioning properly.
  • Carry extra water and snacks.

Plan Your Route and Timing:

  • Travel during cooler parts of the day.
  • Plan rest stops to cool down and hydrate.
  • Use apps or GPS to find the fastest route and avoid delays.

Stay Cool in the Car:

  • Use sunshades to block direct sunlight.
  • Keep windows slightly open for ventilation if it’s safe to do so.
  • Dress in light, comfortable clothing and bring an extra change of clothes.

Emergency Preparedness:

  • Pack a first aid kit with items to treat heat-related illnesses.
  • Keep a charged phone and portable charger.
  • Inform someone of your travel plans and expected arrival time.

Protect Pets:

  • Never leave pets in a parked car.
  • Bring water and a portable bowl for your pets.
  • Schedule stops to allow pets to hydrate and cool down.

4. Staying Home During Extreme Heat

Optimize Indoor Conditions:

  • Use air conditioning or fans to cool your home.
  • Close blinds or curtains to block out direct sunlight.
  • Use dehumidifiers to reduce humidity levels.

Stay Hydrated and Eat Light:

  • Drink plenty of water throughout the day.
  • Avoid heavy, hot meals and opt for salads, fruits, and cold dishes.
  • Keep a jug of water in the fridge for easy access.

Limit Heat-Generating Activities:

  • Avoid using ovens or stoves, as they can increase indoor temperatures.
  • Postpone heavy chores like laundry or vacuuming.
  • Unplug electronic devices when not in use to reduce heat output.

Create a Cool Sleep Environment:

  • Use lightweight bedding and cotton sheets.
  • Place a bowl of ice in front of a fan for a DIY air conditioner.
  • Take a cool shower before bed to lower your body temperature.

Check on Vulnerable Individuals:

  • Ensure elderly family members or neighbors are staying cool and hydrated.
  • Provide assistance to those with limited mobility.
  • Know the signs of heat-related illnesses and seek help if needed.


Extreme heat advisories require proactive measures to ensure safety and well-being. Whether you’re working, playing, traveling, or staying home, staying hydrated, wearing appropriate clothing, and taking regular breaks are essential strategies. By planning and preparing for high temperatures, you can reduce the risk of heat-related illnesses and enjoy your activities safely. Remember, staying informed about weather conditions and knowing the symptoms of heat exhaustion and heat stroke can make a significant difference in managing extreme heat effectively.

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