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Beat the Heat with What You Eat

July 21, 2026

Media Contact: Dr Zelalem Attlee, Zelalem.Attlee@vdh.virginia.gov

Beat the Heat with What You Eat
Rappahannock-Rapidan Health District Offers Summer Nutrition Tips

WARRENTON, Va. – When summer heat increases, your appetite usually decreases. Digesting and storing food generate heat. While your body doesn’t want more heat, it does need fuel to stay healthy and hydrated. Eating healthy foods will help protect you from heat-related illnesses. The Rappahannock-Rapidan Health District shares ways to help you beat the heat.

Hydrate

Don’t wait until you’re thirsty to drink water. The Rappahannock-Rapidan Health District recommends drinking a cup of water (8 ounces) every 15 to 20 minutes when working or playing outside in the heat. It’s better to drink small amounts more frequently than to chug. Don’t drink more than 48 ounces per hour.

While drinking water is important, good hydration doesn’t come only from a bottle or tap. These fruits and vegetables are mostly water.

Watermelon
Strawberries
Cantaloupe
Peaches
Oranges
Grapefruit
Cucumbers
Lettuce
Celery
Zucchini & Squash
Tomatoes
Bell Peppers

Restore electrolytes

When you sweat, your body loses essential minerals like sodium and potassium. This loss can cause muscle cramps and make you feel tired. Consuming bananas, leafy greens, and coconut water can help restore these lost minerals.

Drinks to avoid/limit
Avoid alcohol and energy drinks. These beverages are dehydrating and can put unnecessary stress on your heart. Drink coffee, tea, and other caffeinated beverages in moderation.

Eat smaller, more frequent meals
Heavy, greasy, or fried foods slow down digestion. Light foods, such as salads, yogurt, and smoothies, are easier to digest and keep your body cool.

Eating healthy foods can be more expensive. The Rappahannock-Rapidan Health District has programs that can help those who qualify.

Women, Infants and Children (WIC) program supports pregnant, breastfeeding and postpartum women and children up to age five. It provides healthy foods, nutrition education and breastfeeding support.

Child and Adult Care Food Program (CACFP) provides reimburses individuals for healthy meals and snacks for children in daycare, older adults, and chronically impaired individuals in care facilities.

The Rappahannock-Rapidan Health District also supports community programs including Summer Food Service Program, Supplemental Nutrition Assistance Program (SNAP) and Federation of Virginia Food Banks.

For more information on summer nutrition, contact the Rappahannock-Rapidan Health District at (www.rrhd.org).

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Beat the Heat with What You Eat

July 8, 2026

Media Contact: Kimi Stevens, kimi.stevens@vdh.virginia.gov

Beat the Heat with What You Eat
Summer Nutrition Tips from the Chesapeake Health Department

CHESAPEAKE, Va. – When summer heat increases, your appetite usually decreases. Digesting and storing food generate heat. While your body doesn’t want more heat, it does need fuel to stay healthy and hydrated. Eating healthy foods will help protect you from heat-related illnesses. The Chesapeake Health Department shares ways to help you beat the heat.

Hydrate

Don’t wait until you’re thirsty to drink water. The Chesapeake Health Department recommends drinking a cup of water (8 ounces) every 15 to 20 minutes when working or playing outside in the heat. It’s better to drink small amounts more frequently than to chug. Don’t drink more than 48 ounces per hour.

While drinking water is important, good hydration doesn’t come only from a bottle or tap. These fruits and vegetables are mostly water.

Watermelon
Strawberries
Cantaloupe
Peaches
Oranges
Grapefruit
Cucumbers
Lettuce
Celery
Zucchini & Squash
Tomatoes
Bell Peppers

Restore electrolytes

Eat smaller, more frequent meals
Heavy, greasy, or fried foods slow down digestion. Light foods, such as salads, yogurt, and smoothies, are easier to digest and keep your body cool.

Eating healthy foods can be more expensive. The Chesapeake Health Department has programs that can help those who qualify.

Friday Farmers Market is a community wellness and nutrition market held every Friday from 10:00 a.m. to 2:00 p.m. from April to November at 70 Knells Ridge Blvd. Select vendors accept Supplemental Nutrition Assistance Program (SNAP/EBT), Virginia Fresh Match, WIC Farmers Market Nutrition Program and Senior Farmers Market Nutrition Program benefits.

The Chesapeake Health Department also supports community programs including Summer Food Service Program, Supplemental Nutrition Assistance Program (SNAP) and Federation of Virginia Food Banks.

For more information on summer nutrition, contact the Chesapeake Health Department WIC office at 757-382-8608

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Cumberland Plateau and LENOWISCO Health Districts Share Tips to Beat the Heat and Stay Safe

Posted on June 12, 2026June 12, 2026 by lindascarborough

June 12, 2026
Media Contact: Daniel Hunsucker, Daniel.Hunsucker@vdh.virginia.gov

Cumberland Plateau and LENOWISCO Health Districts Share Tips to Beat the Heat and Stay Safe

WISE, 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 Cumberland Plateau and LENOWISCO Health Districts are reminding everyone to take hot weather seriously and to know how to stay safe when temperatures climb.

“As temperatures rise, it’s important for everyone to take heat safety seriously,” said Reisa Sloce, director Cumberland Plateau and LENOWISCO Health Districts. “Heat-related illnesses can develop quickly and affect anyone, but older adults, young children, outdoor workers, and individuals with chronic health conditions are at greater risk. Staying hydrated, limiting strenuous outdoor activity during the hottest parts of the day, seeking air-conditioned spaces, and checking on family members and neighbors can help prevent serious illness. A little preparation and awareness can go a long way in keeping our communities safe and healthy throughout the 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 Cumberland Plateau and LENOWISCO Health Districts 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 your local health department directly: Buchanan 276-935-4591; Dickenson 276-926-4979; Lee 276-346-2011; Russell 276-889-7621; Scott 276-386-1312; Tazewell 276-988-5585; Wise/Norton 276-328-8000.

Virginia Department of Health Offers Safety Tips to Beat the Heat

FOR IMMEDIATE RELEASE – July 25, 2025
Media Contact: Brookie Crawford, brookie.crawford@vdh.virginia.gov

Virginia Department of Health Offers Safety Tips to Beat the Heat
Extreme Temperatures Return to Virginia

RICHMOND, Va. – As Virginia gets blasted with another heat wave over the next few days, the Virginia Department of Health (VDH) reminds everyone to take steps to avoid heat-related illness.

During these hot summer months, heat-related illnesses are a real concern. So far this year (May 1 to July 24), there were 2,883 heat-related illness visits to emergency departments (ED) and urgent cares in Virginia. June 2025 recorded more visits than any previous month since tracking began in 2015, spiking on June 24 with 249 ED and urgent care visits in a single day.

“Extreme heat can make you very sick,” said State Health Commissioner Karen Shelton, MD. “We saw significant increases in emergency visits for heat-related illnesses in late June when temperatures and humidity surged. With the forecast calling for similar weather over the next few days, we urge everyone to be careful and take precautions. If your plan to beat the heat includes pool or beach time, please keep a close eye on children. We have seen a concerning rise in child drowning deaths this year.”

Heat stroke and heat exhaustion occur when your body is unable to cool itself. Your body sweats to cool itself. But when you sweat, you lose water and electrolytes. You must replace them to continue regulating your body temperature and keep it functioning properly. Age, weight, heart disease, poor circulation, alcohol, sunburn, and prescription drugs can also play a factor in how quickly your body can cool itself.

You can help your body stay cool with these tips:

Drink water and plenty of it. Hydration is important. Don’t wait until you’re thirsty to drink. You need to replace the water you lose sweating.
Stay inside. Being indoors offers air conditioning and a break from the heat. Don’t have AC? Visit 211 to find a cooling center near you. Before heading outside, check out the HeatRisk Forecast or the CDC Heat and Health Tracker. Know the difference between heat watch and heat warning.
Limit physical activity to early morning or evening. Schedule your outdoor activities for the coolest times of the day. Take frequent breaks in the shade. Outdoor workers can prevent heat illness with acclimatization. To acclimatize, workers gradually increase their exposure time in hot environmental conditions over a seven- to 14-day period.
Wear sunscreen. Protect your body from the sun by wearing sunscreen (SPF 15 or higher). Reapply every two hours. Wear loose lightweight clothing, sunglasses, and a sun hat for protection.
Never leave children or pets in cars. Temperatures inside the car can rise almost 20 degrees within the first 10 minutes, even with the windows cracked. Make sure pets have plenty of water and shade.
Check on others. Learn to recognize the signs of heat-related illnesses and know what to do. It could save a life. If someone has hot, red skin, a rapid, strong pulse, a body temperature of 103°F or higher, or loses consciousness, call 911 immediately. Heat stroke is a medical emergency.

In 2024, extreme heat was the leading cause of weather-related deaths. To date, Virginia has had one heat-related fatality this year.

Keep these tips in mind for a cool and healthy summer. Remember that your local health department can be a resource for summer safety.

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