Bay Shore Wellness Alliance

Staying Safe and Healthy During a Heat Wave

Heat waves can pose serious health risks, especially when temperatures soar for extended periods. To stay safe, it’s essential to take proactive steps that include staying hydrated, avoiding direct sunlight, and practicing consistent self-care.

Hydration is Critical
One of the most important defenses against heat-related illnesses is proper hydration. During hot weather, the body loses fluids rapidly through sweat in an effort to cool down. Drinking plenty of water throughout the day helps maintain the body’s internal temperature and prevents dehydration. It’s not just about water—electrolytes like sodium, potassium, and magnesium are also lost through sweat. These can be replenished through sports drinks, electrolyte tablets, or natural sources like coconut water. Avoid consuming alcohol, caffeine, or high-sugar beverages, as these can actually increase dehydration and put more strain on your system.

Limit Sun Exposure
Spending time outdoors during peak heat hours—typically from 11:00 AM to 4:00 PM—can significantly increase the risk of heat exhaustion or heat stroke. Whenever possible, stay indoors in a cool, shaded, or air-conditioned environment during these hours. If you must be outside, try to stay in shaded areas, wear wide-brimmed hats, and use umbrellas to minimize direct exposure.

Dress for the Weather
Clothing choices play a significant role in staying cool. Lightweight, loose-fitting, and light-colored clothes reflect sunlight and allow your body to breathe. Dark colors absorb more heat and can make you feel even hotter. It’s also important to protect your skin by applying a broad-spectrum sunscreen with an SPF of 30 or higher, and to reapply it every two hours—especially if you’re sweating or swimming.

Cool Down Strategically
When indoors, use fans, air conditioning, or cooling devices like misting bottles and cooling towels to help regulate your body temperature. Taking cool showers or placing cold, damp washcloths on your neck and wrists can also be very effective. If you’re outdoors and begin feeling dizzy, nauseous, or overly fatigued, find a cool spot immediately and hydrate.

Look Out for Others
Heat waves can be especially dangerous for certain populations, including older adults, young children, pregnant individuals, and those with chronic medical conditions such as heart disease or diabetes. Check in on neighbors, friends, and family members who may be at risk, and make sure they have access to cooling spaces, fluids, and assistance if needed.

Plan Ahead and Be Informed
Stay updated with weather forecasts and local heat advisories. If a heat wave is expected, plan your activities accordingly. Stock up on water and cooling supplies, and prepare your home by ensuring your cooling systems are working properly.

By prioritizing hydration, reducing sun exposure, and caring for yourself and others, you can minimize the health risks associated with extreme heat and navigate heat waves safely and responsibly.