Summer Heat Safety Tips

Summer is a time to enjoy leisure with family, be outdoors and breathe fresh air. Being prepared for the hot weather months can help you and your family avoid the hazards that come with the dog days of summer.

Here’s your heat safety checklist to ensure your summer adventures are fun and packed with good memories.

1. Stay Hydrated

• Drink plenty of water, about 8 to 10 cups per day, and incorporate electrolytes

• In hot weather or during exercise: Increase intake to 12 cups per day

• Avoid sugary or caffeinated drinks that can block the body from absorbing water and cause symptoms of dehydration

• Monitor urine color (pale yellow = well-hydrated)

2. Wear Sunscreen

• Use broad-spectrum SPF 30+ sunscreen daily, even on cloudy days, 15 minutes before sun exposure

• Reapply every two hours, especially if sweating or swimming

3. Dress Smart

• Wear hats, sunglasses and loose, protective clothing for extra defense

• Use UPF-rated sun protective clothing, which can provide significant protection against UV rays

4. Take Breaks in the Shade

• To stay safe in the sun, it’s recommended to seek shade during the peak hours of UV radiation, between 10 a.m. and 4 p.m.

• Apply a damp cloth to your skin or use a spray bottle with water

• Avoid strenuous activities during peak hours

5. Eat Well

• Consume electrolyte-rich foods like strawberries, watermelon, raisins or bananas.

Who is at Risk for Heat-Related Illnesses

Although anyone can suffer from heat-related illness anytime, some people are at greater risk than others. Check on your family, friends and neighbors, especially if they live alone or have chronic medical problems.

Some groups may have to use additional protection measures on hot days, including:

• Children with asthma

• People with heart disease

• Pregnant women

• People 65 years of age or older

• People who are working or exercising outside in the heat

Dehydration: Signs and Symptoms

Thirst isn't always a reliable early indicator of the body's need for water. Many people, particularly older adults, don't feel thirsty until they're already dehydrated. That's why drinking more water is essential during hot weather or when sick.

The signs and symptoms of dehydration also may differ by age.

Infant or young child

• Dry mouth and tongue

• No tears when crying

• No wet diapers for three hours

• Sunken eyes, cheeks

• Sunken soft spot on top of skull

• Listlessness or irritability

Adult

• Extreme thirst

• Less frequent urination

• Dark-colored urine

• Fatigue

• Dizziness

• Confusion

Be aware that vomiting and diarrhea can contribute to dehydration, so if you or someone traveling with you is experiencing this, ensure they take in more fluid than they are putting out.

Heat Exhaustion vs. Heat Stroke

Heat exhaustion and heat stroke are both serious heat-related illnesses that occur when the body overheats and cannot regulate its temperature. While they share some of the same symptoms, there are important differences between the two conditions:

Heat Exhaustion:

• Heavy sweating

• Dizziness

• Headache

• Nausea

• Weakness

• Muscle cramps

Heat Stroke:

• High body temperature (above 104°F)

• Confusion or disorientation

• Seizures

• Coma

• Rapid, strong pulse

• Hot, dry skin (may not be sweating)

If not treated promptly, heat exhaustion can progress to heat stroke. The brain and other organs can become damaged as the body continues to overheat.

When to go to the Emergency Room for Heat Illness

Heat exhaustion and heat stroke are medical emergencies. Call 911 if you notice:

• Body temperature above 103°F

• Confusion, dizziness, or fainting

• Rapid heartbeat & breathing

• Hot, dry skin (or profuse sweating)

• Nausea or vomiting

Take immediate action to cool the person with heatstroke while waiting for emergency treatment:

• Get the person into shade or indoors

• Remove excess clothing

• Cool the person down with water with whatever means available: a cool tub of water, a water hose, a fan while misting water onto their body, ice packs or wet towels

Find the Right Care for You at Virginia Mason Franciscan Health (VMFH) Emergency & Urgent Care

Serving Kitsap County and the surrounding area, our hybrid Emergency and Urgent Care center in Bremerton is your go-to care facility when you’re not sure where to go. We bridge the gap between urgent care and the emergency room, giving you the best of both worlds. You’ll get the convenience of urgent care and the medical expertise of the emergency room—no compromises. Here, there’s no need to choose between exceptional service and exceptional treatment.