Keeping Cool and Safe During a Heat Wave

Summers in the Pacific Northwest are getting hotter, and periods of extreme heat can pose serious health risks. When an excessive heat warning is issued for the Puget Sound area, it’s important to take steps to stay cool, stay hydrated and check in on family, friends and neighbors — especially older adults.

To help you stay safe during hot weather, Overlake primary care provider Michelle Kauffman, DO, shares practical tips for preventing dehydration, keeping cool and recognizing the warning signs of heat-related illness.

Stay Cool

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During a heat wave, experts advise to stay indoors in air conditioning, if possible. Keep windows and doors closed if you are using air conditioning. Draw curtains and close blinds to keep indoor temperatures down.  

If you are without air conditioning, check for cooling centers near you, including select King County Public Libraries. Other ideas to beat the heat include going to the movies, the mall or taking a shower to cool down. 

If you must be outside, limit the time you spend in the direct sun between 10 am–4 pm, and apply sunscreen that’s at least SPF 30. Be sure to reapply sunscreen every two hours when outdoors and every time after swimming. For extra protection, wear sunglasses, hats and lightweight/UV-protective clothing. 

Stay Hydrated

It’s extremely important to stay hydrated by drinking lots of water. Dehydration, especially for vulnerable populations, such as young children and older people, can pose a serious threat to your health. To calculate how many ounces of water you need each day, divide your body weight (in pounds) by two. Stick to beverages without alcohol, caffeine and sugar. 

Symptoms for mild to moderate dehydration include:

• Dry, sticky mouth.
• Sleepiness or tiredness.
• Thirst.
• Decreased urine output.
• Few or no tears.
• Dry skin.
• Headache.
• Constipation.
• Dizziness or light-headedness.

You can usually treat mild to moderate dehydration by drinking more fluids. But if severe signs and symptoms occur, such as extreme thirst, a lack of urination, shriveled skin, dizziness or confusion, please get medical care immediately.

Heat-related Illness

In addition to dehydration, other heat-related illnesses that pose potential danger include heat stroke, heat exhaustion, heat cramps, heat rash and sunburn. Depending on the illness and severity, symptoms range can from dizziness, headache and nausea to confusion, muscle cramps or even fainting. If resting in a cool place does not bring relief, or if symptoms get worse, be sure to seek immediate medical attention or call 911. 

Unsure if it's an ER or urgent care trip? 
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