10 ways to stay cool, safe and healthy in the sweltering summer

10 ways to stay cool
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The summer heat is not just making your ice cream melt faster — it's turning into a serious health hazard. According to the Centers for Disease Control and Prevention (CDC), extreme heat is set to increase its intensity and frequency in the coming decades. While we’re getting better at predicting and preparing for these heatwaves, they’re still a major cause of death across the nation.

Dr. Lance Becker, chair of emergency medicine at Northwell Health in New York, compares hot weather to a stress test for the heart. The risk to your heart and brain can be serious, as some individuals don’t handle this stress well, which can lead to heart attacks, worsening congestive heart failure symptoms or abnormal heart rhythms.

A 2017 review of research in the American Heart Association journal Stroke concluded that hot temperatures seem to increase the immediate risk of having a clot-caused ischemic stroke, the most common type of stroke.

A 2024 review summarized evidence linking climate change to stroke incidence and mortality, highlighting temperature, air pollution, barometric pressure changes, wildfires and sandstorms. Meanwhile, another 2024 study analyzed data from 522 cities in 25 countries, finding more stroke deaths on very hot and cold days.

Human heat regulation relies on blood flow. A healthy body cools down by sending blood to the skin and sweating, which releases heat as it evaporates. According to Becker, this usually works well, but excessive heat can overwhelm this system, making it “very, very dangerous.”

Who is at risk?

People with a history of the following health problems are at a higher risk of having heat-related issues:

  • Heart disease
  • High blood pressure
  • Stroke
  • Obesity
  • Diabetes

Research also shows that you have an increased risk of experiencing heat distress if you:

  • Have a lower income
  • Work in hot environments, especially if you are age 65 or older
  • Take medications affected by heat

How to stay safe

There are quite a few strategies to help keep cool in the face of climbing temperatures, including:

  1. Knowing the symptoms of heat exhaustion. These include headache, dizziness, weakness, nausea and cool, moist skin.
  2. Treating your heat exhaustion before it progresses to heat stroke. Some ways to do this include moving out of the heat or using a damp cloth to cool off. However, if your symptoms don’t improve within an hour, seek medical attention.
  3. Knowing the symptoms of heat stroke and acting accordingly. Heat stroke is a medical emergency. If you or someone you know is having a heat stroke, call 911. The symptoms include a rapid, strong pulse, a body temperature above 103 degrees Fahrenheit, confusion or loss of consciousness and red, hot dry skin. 
  4. Stay hydrated. Hydration helps your heart pump blood more easily and helps your muscles work more efficiently. The amount of fluids you need can vary. Bond typically encourages her patients to drink at least 64 ounces a day, unless they have cardiovascular conditions that would limit them. Avoid alcohol, though, as it can dehydrate you.
  5. Monitor medications, especially if you have a heart condition.
  6. Take extra care if you have a heart condition. People with high blood pressure or heart failure may need to avoid the heat altogether due to complex fluid management challenges that come with taking a diuretic.
  7. Watch what you eat. Summertime staples such as watermelon or cucumbers are great because they are full of water. Heavier foods lead your digestive system to need more blood flow, and you need your blood circulating to your skin to help keep you cool.
  8. Watch the clock and your clothes. Avoid going out in the heat of the day and wear loose, lightweight, light-colored clothing. Always wear sunscreen, too.
  9. Stay smart about exercise. Exercise is crucial for long-term health but take extra care in the heat. If you can, move your workout indoors or take up swimming. Parents and coaches can encourage youth sports but must be aware of the risks. The CDC provides heat-related guidance for athletes.
  10. Take care of one another. Social isolation is a root cause of many heat-related deaths. Check on at-risk neighbors, friends and relatives. Say, “It’s going to be really hot. Can I help you out?” Invite them to share time in an air-conditioned space.