Beat the Summer Heat and Stay Healthy

Summer is all about fun in the sun! But as temperatures rise, you should take precautions to prevent heat-related illnesses like heat exhaustion and heat stroke. 

Last summer, Virginia saw more than 3,200 heat-related illness visits to emergency departments (EDs) and urgent cares according to the surveillance dashboard.   

When temperatures climb into the 90s and 100s, make sure you follow these tips to stay healthy: 

• Keep cool. Whenever possible, stay in the air conditioning. Don’t have AC? Check with your local government for cooling centers or visit indoor locations like libraries or malls. 

• Stay hydrated. Don’t wait until you are thirsty to drink. Drink water and plenty of it. Avoid drinks high in sugar, sodium, caffeine, and alcohol. 

• Wear sunscreen. Use a broad-spectrum sunscreen with an SPF of 15 or higher. Apply every two hours. 

• Eat light meals. Avoid hot, heavy meals. They add heat to the body. Avoid using the stove or oven to cook. It will make you and the house hotter. 

• Dress light. Wear loose, light-colored, and lightweight clothing. 

• Limit time outside. Try to limit your outdoor activity to when it’s coolest, like morning and evening hours. Stay in the shade when you can. 

• Protect others. Never leave children or pets in cars. Get in the habit of always checking your back seat to make sure no child or pet is left behind. 

• Stay informed. Pay attention to the forecast. Understand heat advisories. 

• Make sure you check on your neighbors. Keep an eye on vulnerable populations, such as: 
  • Outdoor workers 
  • Elderly adults 
  • Infants and children 
  • Individuals with chronic conditions 
  • Pregnant women 
  • Athletes 
• Know the Symptoms. Pay attention to your body to recognize the signs of heat-related illness. Cool down with a shower or a bath. Seek medical care immediately if symptoms worsen. 
• Call 911 immediately if an individual: 
  • Loses consciousness,  
  • Has a fast, strong pulse,  
  • Has hot, red skin, and/or  
  • Has a temperature of 103°F or higher 

Check out the Heat Risk Forecast or the CDC Heat and Health Tracker for heat risk and keep these tips in mind for a safe, cool summer. Remember your local health department is a great resource for summer safety. 

Have a healthy, happy, and safe summer!