08/12/2026
1. HYDRATE, HYDRATE, HYDRATE
Your body loses water faster in extreme heat, so staying hydrated is essential. Make water your go-to drink, and aim to sip throughout the day rather than waiting until you feel thirsty.
Add variety: Infuse your water with slices of lemon, cucumber, or mint for a refreshing twist.
Limit dehydrating drinks: Try to avoid too much coffee, soda, or alcohol, as these can make dehydration worse.
Eat water-rich foods: Fresh fruits like watermelon, cantaloupe, oranges, and cucumbers add hydration to your diet.
Keep a bottle of water within reach at all times, and take small sips regularly.
2. CREATE A COOL ZONE AT HOME
If you don’t have air conditioning, you can still make your home feel cooler with a few easy steps:
Close curtains and blinds during the hottest parts of the day to block out direct sunlight.
Use fans smartly. Position a box fan in a window to draw in cooler air during the evening and early morning hours. During the day, fans can help with air circulation.
Cool down your bedding. Place your sheets or pillowcases in the freezer for a few minutes before bed for a refreshing feel.
Sleep low. Heat rises, so if possible, sleep on the lowest level of your home.
3. DRESS FOR THE WEATHER
What you wear can make a big difference during a heat wave. Choose:
Loose-fitting clothing made of natural fabrics like cotton or linen. These materials breathe better than synthetics.
Light colors, which reflect sunlight instead of absorbing it.
A wide-brimmed hat and sunglasses if you need to go outside.
Don’t forget sunscreen to protect your skin from sunburn, which can make it harder for your body to cool down.
4. TIME YOUR OUTDOOR ACTIVITIES WISELY
If you need to go outside, try to plan your activities for early morning or late evening when the sun is lower and temperatures are cooler.
When you do step out:
Take breaks in the shade.
Carry water with you and sip often.
Move slowly and listen to your body. If you feel dizzy, weak, or nauseous, head indoors immediately.
5. COOL YOUR BODY FROM THE INSIDE OUT
Quick ways to bring your body temperature down include:
Placing a damp, cold cloth on your neck, wrists, or forehead.
Taking a lukewarm shower or sponge bath.
Soaking your feet in a basin of cool water.
Eating light, cool meals like salads or fruit rather than heavy or hot dishes.
Even small cooling practices can make a big difference in how you feel.
6. CHECK IN WITH YOURSELF (AND OTHERS)
During a heat wave, it’s important to notice how you’re feeling:
Are you more tired than usual?
Do you have a headache, feel dizzy, or have a rapid heartbeat?
Are you sweating less than normal, or not at all?
These could be signs that you need to cool down and hydrate right away.
Also, check on neighbors, friends, and family—especially older adults or those who live alone. A quick phone call can make a big difference.
