June 5, 2026
Media Contact: Dr. Zelalem Attlee, Zelalem.Attlee@vdh.virginia.gov
The Rappahannock-Rapidan Health District Shares Tips to Beat the Heat and Stay Safe
WARRENTON, Va.– Summer heat can affect anyone, no matter your age. Older adults and children are most susceptible, but even healthy young adults are not protected from the dangers of extreme heat. Last summer, people in their 20s (18%) and 30s (17%) were the highest percentage of the more than 4,000 Virginians seeking health care for heat-related illnesses. The Rappahannock-Rapidan Health District is reminding everyone to take hot weather seriously and to know how to stay safe when temperatures climb.
“As temperatures continue to rise, we encourage everyone to take simple but important steps to protect themselves and their families from heat-related illness,” said Rappahannock-Rapidan Health District Director J. Carr, M.D. “Stay hydrated, avoid prolonged exposure to extreme heat, check on older adults and vulnerable neighbors, and never leave children or pets in vehicles. With preparation and awareness, we can all stay safe and healthy this summer.”
Heat can be dangerous for anyone, but some people face higher risk. Adults 65 and older, young children, pregnant women, and people with health conditions like heart disease have a harder time staying cool. Their bodies are less efficient at regulating body temperature and, and they may not be able to protect themselves.
The best way to protect yourself and your loved ones is to know your risk. The CDC’s HeatRisk tool allows you to track heat risk for the week by zip code.
When the risk is elevated, the Rappahannock-Rapidan Health District suggests these tips:
- Drink water throughout the day, not just when you are thirsty.
- Avoid drinks with caffeine
- Limit outdoor activities between 11 a.m. and 4 p.m., the hottest time of day.
- Take breaks. If you work outdoors find shade as often as possible.
- Keep cool indoors with air conditioning and fans. Don’t have air conditioning? Visit a cooling center.
Even with good planning, you can still get sick from the heat. Knowing the signs heat stroke and heat exhaustion helps you act fast.
Heat exhaustion is the body’s response to an excessive loss of water and salt, usually through excessive sweating. If you or a loved one is experiencing any of these symptoms of heat exhaustion, move to a cooler place, loosen tight clothing and use cool wet clothes to help lower their body temperature:
- Headache
- Nausea
- Dizziness
- Weakness or tiredness
- Irritability
- Thirst
- Heavy sweating
- Muscle cramps
- Fast or weak pulse
- Body temperature 101° or higher
If you or a loved one experience any of these heat stroke symptoms, call 911 immediately:
- Confusion, altered mental state, slurred speech
- Fainting or loss of consciousness
- Hot, red, dry or damp skin
- Very high body temperature
- Seizures
Planning ahead and knowing how to beat the heat can help you avoid a trip to the emergency room. Stay aware, take breaks, and look out for others. Check on vulnerable neighbors, especially older adults, young children, and anyone who may struggle to stay cool. Working together, everyone can enjoy a safer, healthier summer.
For more heat safety tips, contact the Rappahannock-Rapidan Health District at www.rrhd.org.
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