How to Stay Safe When Summer Heat Hits
Summer heat can sneak up on you.
One day feels warm and pleasant, and the next leaves you feeling drained, dizzy, overheated, or completely worn out after spending time outside.
Whether you are working outdoors, exercising, traveling, attending summer events, or just trying to get through a hot day, heat can affect your body quickly. A little planning can help you stay safer, feel better, and know what to do if symptoms start.
Here’s what to know about heat, hydration, and when it may be time to check in.
How Heat Affects Your Body
Your body works hard to keep itself cool. When temperatures rise, your body may sweat more, your heart may work harder, and you may lose fluids faster than usual.
Hot weather can affect:
- Energy levels
- Hydration
- Sleep
- Headaches
- Dizziness or lightheadedness
- Muscle cramps
- Nausea
- How well you tolerate outdoor activity
Heat-related symptoms can happen after exercise, yardwork, outdoor events, travel, or simply spending too much time in a hot environment.
The CDC recommends staying cool, drinking fluids, taking breaks, and planning outdoor activities carefully during hot weather.
Simple Ways to Stay Safer in the Heat
You do not have to wait until you feel overheated to take care of yourself.
A few simple steps can help your body handle hot weather better:
- Drink fluids throughout the day
- Take breaks in the shade or air conditioning
- Plan outdoor activities for cooler parts of the day
- Wear lightweight, loose-fitting clothing
- Avoid pushing yourself too hard during peak heat
- Take a cool shower or use cool cloths if you feel overheated
- Check on children, older adults, neighbors, and anyone who may be more vulnerable to heat
- Never leave children or pets in parked cars
During hot weather, it is also helpful to pay attention to how you feel before symptoms become more serious.
Why Hydration Matters
Dehydration can make heat feel much harder on your body.
When you are dehydrated, you may feel more tired, lightheaded, headachy, or weak. You may also have a harder time cooling down.
Try to drink fluids regularly, especially if you are sweating, exercising, working outside, or spending the day at an outdoor event.
For people working in heat, CDC/NIOSH materials note that drinking small amounts of water often is more effective than drinking large amounts infrequently.
You may need to be especially mindful of hydration if you are:
- Exercising outdoors
- Spending long periods in the sun
- Working outside
- Traveling
- Drinking alcohol
- Caring for children or older adults
- Taking medications that may affect hydration or heat tolerance
If you are not sure whether your medications or health history could affect how you handle heat, it may be worth asking a provider.
Signs Heat May Be Affecting You
Heat can affect people differently, but symptoms may include:
- Feeling unusually tired or weak
- Headache
- Dizziness or lightheadedness
- Nausea
- Muscle cramps
- Heavy sweating
- Feeling overheated
- Feeling faint
- Not feeling better after cooling down and resting
Heat exhaustion symptoms may include heavy sweating, weakness or tiredness, dizziness, nausea or vomiting, headache, muscle cramps, and fainting. The National Weather Service recommends moving to a cooler environment, loosening clothing, cooling the body, and offering sips of water when appropriate.
If symptoms are mild and improving with rest, fluids, and cooling down, you may be able to continue monitoring how you feel.
But if symptoms are not improving, are getting worse, or feel concerning, it is important to take them seriously.
What to Do If You Feel Off After Being in the Heat
If you start feeling unwell after heat exposure, take action early.
Start with:
- Move to a cooler place
- Rest
- Drink fluids if you are able
- Loosen tight clothing
- Use cool cloths, a fan, or a cool shower
- Avoid returning to heat or activity too quickly
Give your body time to recover.
If you still feel off after cooling down and resting, or you are not sure what to do next, it may be worth checking in with a provider.
When to Seek Urgent or Emergency Care
Some symptoms need urgent in-person or emergency care.
Seek immediate care if symptoms feel severe, urgent, or rapidly worsening, especially if there is:
- Confusion
- Fainting
- Trouble staying alert
- Repeated vomiting
- Severe weakness
- Symptoms that are getting worse instead of better
- Trouble breathing
- Concern that someone is not acting like themselves
Heat-related illness can become serious. When in doubt, choose the safer option and seek in-person or emergency care.
How Oregon Telemed May Be Able to Help
Oregon Telemed may be able to help with mild or lingering symptoms when you are not sure what to do next.
A virtual visit can help you talk through:
- What happened before symptoms started
- How long symptoms have been going on
- Whether symptoms are improving or getting worse
- What you have already tried
- Whether rest, hydration, monitoring, medication guidance, or in-person care may make sense
Telehealth is not a replacement for emergency care. But if symptoms are mild, lingering, or confusing, a virtual visit may help you decide on next steps.
Oregon Telemed provides virtual visits for patients located in Oregon at the time of their appointment.
Heat Safety for Summer Events
Summer events can make heat exposure easier to overlook.
If you are attending outdoor events, festivals, sports, parades, markets, or community gatherings, plan ahead:
- Bring water
- Take shade breaks
- Wear comfortable, breathable clothing
- Eat regularly
- Know where you can cool down
- Watch for symptoms in yourself and others
- Avoid pushing through if you start feeling unwell
If you are going to an outdoor event in Eugene or elsewhere in Oregon, take a few minutes before you leave to think through your heat plan.
It is easier to stay safe when you prepare before symptoms start.
Get Guidance From Home
If heat has you feeling run down and you are not sure what to do next, Oregon Telemed may be able to help.
You can talk to a provider from home, review your symptoms, and get guidance on whether rest, hydration, monitoring, or another level of care makes sense.
Same-day appointments may be available.
Book online: oregontelemed.com
Call/text: 541-919-8444
If symptoms feel severe, urgent, or rapidly worsening, seek in-person or emergency care right away.
Hot days are part of summer, but feeling unwell from the heat is something to take seriously.
Drink fluids, take breaks, cool down early, and listen to your body. If you still feel off after getting out of the heat, it may be time to check in.
A little preparation can help you enjoy summer more safely.