How to Stay Cool in the Heat: Practical Tips for Hot Weather

Spring is finally here, and summer will follow soon after. That means more sunshine, longer days, and higher temperatures. While warm, sunny days are a welcome change after winter, the heat and high humidity of Texas summers can be extreme. It’s important to protect yourself in the hottest months of the year.

Extended exposure to high temperatures can lead to health risks such as heat exhaustion and heat stroke. The risk of heat-related illness is higher for babies and young children, older adults, people who are pregnant, people with underlying health conditions, and people who work outdoors.?

Staying hydrated, taking frequent rest breaks, and moving to cooler temperatures can help you beat the heat and stay healthy this summer.

1. Stay Hydrated Throughout the Day

Hot conditions cause your body to sweat more. The evaporation of sweat cools your skin, but it can also deplete your body’s fluids. Replacing those fluids can help you stay cool and avoid heat-related illnesses. You should drink fluids throughout the day, even before you start to feel thirsty.

Water and sports drinks are the best drinks for staying hydrated. Snacking on fruits and vegetables like watermelon and cucumbers, which are high in water, can help with hydration. Avoid caffeine and alcohol, as they can make dehydration worse. ?

2. Dress for the Heat

Choosing the right clothing is a good way to keep cool in hot weather. Loose-fitting, light-colored clothes will be the most comfortable. Choose breathable fabrics like linen or cotton. Tech fabrics with cooling properties or built-in sun protection are also helpful.

Wearing a hat and sunglasses will protect your face and eyes from the sun.

3. Cool Your Home and Body

If you get overheated, you can cool your body quickly by moving into an air-conditioned space. If air conditioning isn’t available, try quick cooling ideas like cool showers or damp washcloths. You can apply ice packs or cool cloths to pulse points, such as your neck, wrists, or armpits.

To help your home or workplace stay cool on a hot day, close curtains or shades during peak sun hours. Use air conditioning if possible, especially if outdoor air quality is poor. Avoid cooking or using unnecessary electronics during the hottest hours. Open windows after sunset to let in cooler air.

Use fans to keep air circulating, though fans alone may not prevent heat-related illness. Placing a bowl of ice in front of a fan can promote added cooling.

4. Plan Your Outdoor Activities Wisely

If you have to be outside, try to plan around the hottest times of day. Avoid the peak heat hours of 10 a.m. to 4 p.m., if possible. Avoid outdoor exercise in hot weather and schedule other outdoor activities for early morning or evening.

If you are spending time outside, take frequent breaks in the shade or in air-conditioned spaces, and drink plenty of hydrating fluids.

Pace yourself during physical exertion and choose activities like swimming or walking in shaded areas rather than strenuous running.

5. Stay Protected From Heat and UV

Sun exposure can increase the risk of heat-related illness and sunburn. Preventing sunburns can help you avoid skin cancer. Apply a broad-spectrum sunscreen (SPF 30+) regularly, reapplying every 2 hours for sun protection. Wear protective clothing such as wide-brimmed hats and UV-protective sunglasses to stay safe from the sun. Seek shade between 10 a.m. and 4 p.m. when the sun is at its peak.

6. Know the Signs of Heat-Related Symptoms

Knowing the signs of heat-related illness and how to address them can prevent serious health complications.

Heat Exhaustion

Heat exhaustion occurs when your body loses excessive amounts of water and salt, usually through sweating. It can cause headaches, muscle cramps, and other symptoms, including:

• Nausea
• Dizziness
• Weakness
• Irritability
• Thirst
• Elevated body temperature
• Decreased urine output

If you think you or someone you know may have heat exhaustion, move to a cooler environment as quickly as possible. Loosen any restrictive clothing. Apply cool, wet cloths to the skin or sit in a cool bath. Offer frequent sips of water.

If symptoms persist for more than an hour, seek medical attention. Visit one of Next Level Urgent Care’s locations in the Houston, Austin, or San Antonio areas to get care for symptoms of heat exhaustion.

Heat Stroke

Heat stroke is a serious heat-related illness. It occurs when your body can no longer regulate its temperature. Body temperature rises rapidly, but sweating stops, leaving the body unable to cool down. Heat stroke is a medical emergency. It can be fatal if not treated right away.

Symptoms include:

• Confusion or altered mental status
• Slurred speech
• Loss of consciousness
• Seizures
• Very high body temperature

Call 911 or go to an emergency room immediately if you suspect you or someone you know has heat stroke.

Beat the Heat and Stay Safe

Enjoy your summer and stay safe by keeping an eye on the forecast. Plan activities during the coolest parts of the day, and dress in loose, comfortable clothing. Wear sun protection and drink plenty of hydrating fluids, such as water and sports drinks.

Monitor yourself and your loved ones for signs of heat-related illness, and get medical help for symptoms such as a rise in temperature, sudden lack of sweating, dizziness, nausea, or confusion.

Next Level Urgent Care has locations in the Austin, Houston, and San Antonio areas, so you can get care for heat-related illness as soon as you need it. All Next Level Urgent Care locations are open from 9 a.m. to 9 p.m. 7 days a week. Walk in or use the app to skip the line and get care without the wait.