How to Stay Safe During Heat Waves and Extreme Heat

Extreme heat is one of the most dangerous weather hazards in the United States, and heat waves are becoming more frequent, longer, and more stressful for the human body. To stay safe during heat waves and extreme heat, focus first on hydration, access to air conditioning or cooling centers, reducing outdoor activity, and recognizing signs of heat illness early.

A good heat plan is simple: drink before you feel thirsty, cool your body often, avoid peak afternoon heat, and check on people who may need help. Older adults, young children, pregnant people, outdoor workers, athletes, people with chronic health conditions, and anyone without reliable cooling are at higher risk.

What Should You Do First During a Heat Wave?

To stay safe during heat waves and extreme heat, drink water, get to air conditioning or shade, avoid strenuous activity, and cool your body right away. Check on children, older adults, neighbors, pets, and anyone without reliable cooling. Knowing how to stay safe during extreme heat can prevent heat exhaustion from becoming heat stroke.

Immediate safety actions

The first steps are about lowering heat exposure and helping your body cool itself. Do not wait until you feel sick, especially during several days of high temperatures and warm nights.

• Drink water regularly, even if you do not feel thirsty.
• Move to air conditioning, a cooling center, or a shaded area.
• Avoid strenuous activity, especially during midday and afternoon.
• Wear lightweight, loose-fitting, light-colored clothing.
• Cool your body with a cool shower, damp cloths, or misting.
• Eat light, cool foods such as fruit, salads, or small meals.
• Avoid alcohol and limit highly caffeinated drinks.
• Check on vulnerable people, including older adults, infants, people with disabilities, and neighbors living alone.
• Keep pets indoors or in shade with fresh water.

Save this checklist or share it with someone who may need help during extreme heat.

Emergency warning reminder

Suspected heat stroke requires calling 911 immediately. Heat stroke can damage the brain, heart, kidneys, and other organs, and it can be fatal without rapid cooling and emergency medical care.

Do not drive someone with severe heat stroke symptoms to the hospital if calling 911 is available. Emergency responders can begin treatment sooner and guide cooling steps while help is on the way.

What Is a Heat Wave and Why Is Extreme Heat Dangerous?

A heat wave is a period of unusually hot weather that lasts for several days, often with high humidity and warm nights. It becomes dangerous when the body cannot cool down fast enough, especially if sweat does not evaporate well.

What counts as a heat wave depends on the local climate. A temperature that is normal in one city may be dangerous in another where people, buildings, or services are less prepared for extreme heat.

Humidity and hot nights make heat waves more risky. Humid air makes it harder for sweat to cool the body, and warm nights prevent recovery. Long periods of extreme heat can also strain power systems, transportation, and healthcare services.

How to Prepare Your Home Before an Extreme Heat Event

Preparing your home before extreme heat arrives can reduce discomfort and lower safety risks. Start by focusing on the areas that have the biggest impact on indoor temperatures, such as blocking heat from entering, improving airflow, and ensuring essential systems are ready before conditions become severe.

• Improve your home’s heat protection: Close blinds, curtains, or reflective shades during the hottest hours to reduce direct sunlight. Check window seals, reduce unnecessary heat sources indoors, and create cooler areas where family members can rest if temperatures rise.
• Prepare cooling and emergency systems early: Test air conditioning, fans, and other cooling equipment before a heat wave arrives. If you rely on medical devices, cooling equipment, or other essential electronics, the Anker SOLIX S2000 Portable Power Station can provide backup power with its 2,010Wh battery capacity and 1,500W AC output for planned emergency use.
• Plan for vulnerable household members: Older adults, young children, pets, and people with health conditions may need extra support during extreme heat. Prepare communication plans, check indoor temperatures regularly, and know where to access cooling centers or emergency assistance if home conditions become unsafe. For households that need higher-capacity backup power during extended outages, the Anker SOLIX F3800 Plus Portable Power Station offers a 3.84kWh battery capacity, 6,000W AC output, and 120V/240V split-phase output for higher-demand backup needs.

Outdoor Safety for Work, Exercise, and Daily Errands

Outdoor exposure should be reduced during peak heat, especially for workers, athletes, delivery drivers, landscapers, caregivers, and anyone running errands with children or older adults. Heat stress can develop quickly when the body combines physical effort, direct sun, hot pavement, and humidity.

Safer times to be outside

The safest times to be outside are usually early morning and evening, when temperatures and sun exposure are lower. If you can, schedule exercise, yard work, dog walks, errands, and children’s outdoor play before the day heats up.

Avoid the hottest part of the day, often late morning through late afternoon. In cities, pavement and buildings can continue radiating heat into the evening, so check the actual forecast, heat index, and local conditions instead of relying only on the clock.

Rest, shade, and gradual acclimatization

Rest breaks are not optional during extreme heat. Shade, air conditioning, and cool water help prevent heat stress from building faster than the body can handle. If you feel dizzy, nauseated, weak, or unusually tired, stop immediately and cool down.

People returning to outdoor work or exercise after vacation, illness, or time indoors need time to adjust. Gradually increase workload over several days, take more frequent breaks, and avoid “pushing through” symptoms. Heat illness can affect fit, experienced athletes as well as people who are less physically active.

Outdoor worker and athlete precautions

Outdoor worker heat safety requires planning, supervision, and quick response. Employers, coaches, and group leaders should monitor conditions and adjust schedules when heat risk rises.

• Drink water often and keep it within reach.
• Use electrolyte drinks during heavy sweating or long activity.
• Take shaded or air-conditioned breaks.
• Use a buddy system to watch for confusion or behavior changes.
• Wear breathable, loose, light-colored clothing and sun protection.
• Check National Weather Service forecasts before work or practice.
• Reduce intensity or cancel activity during dangerous heat.
• Know where to cool down fast if symptoms begin.

Children and pets heat safety also matters during errands and outdoor time. Children warm up faster than adults, and pets can burn paws on hot pavement. Keep outdoor play short, provide water, and never leave children or animals in parked vehicles.

Heat Exhaustion vs. Heat Stroke: Warning Signs and Response

Heat exhaustion vs. heat stroke is best understood as serious versus life-threatening. Heat exhaustion means the body is overheating and needs cooling now. Heat stroke means the body’s temperature control is failing, and emergency medical help is needed immediately.

Heat exhaustion symptoms

Heat exhaustion can happen after sweating heavily, losing fluids and salt, or spending too long in hot conditions. Symptoms can appear during activity or after you come inside.

Common symptoms include:

• Heavy sweating
• Weakness or unusual fatigue
• Dizziness or lightheadedness
• Headache
• Nausea or vomiting
• Muscle cramps
• Pale, cool, or clammy skin
• Fast but weak pulse
• Intense thirst
• Feeling faint

Heat exhaustion should improve after moving to a cooler place, drinking fluids, and cooling the body. If symptoms worsen, do not improve within about 30 minutes, or include confusion or fainting, treat it as an emergency.

Heat stroke symptoms

Heat stroke symptoms are a medical emergency because the body may no longer be able to regulate temperature safely. A person may have hot, red skin that is dry or damp, and they may still be sweating.

Watch for:

• Confusion, agitation, or slurred speech
• Fainting or inability to stay awake
• Seizures
• Very high body temperature
• Hot, red skin that may be dry or damp
• Fast, strong pulse
• Severe headache
• Vomiting
• Loss of consciousness

Do not wait for every symptom to appear. Confusion, collapse, seizures, or loss of consciousness during extreme heat should be treated as suspected heat stroke.

What Should You Do if Someone Has Heat Illness?

If someone has heat illness, move them to a cooler place, start cooling their body, and decide quickly whether symptoms suggest heat exhaustion or heat stroke. Heat exhaustion needs prompt cooling and monitoring. Heat stroke requires 911, rapid cooling, and staying with the person until help arrives.

First aid for heat exhaustion

For heat exhaustion, act quickly and watch closely for improvement. The goal is to reduce body temperature and replace fluids safely.

1. Move the person to air conditioning, shade, or the coolest nearby place.
2. Have them stop all activity and sit or lie down.
3. Loosen or remove unnecessary clothing, shoes, socks, or gear.
4. Offer small sips of cool water or an electrolyte drink.
5. Apply cool wet cloths to the neck, armpits, groin, and skin.
6. Use a cool shower, misting, or fan-assisted cooling if safe.
7. Monitor symptoms for improvement over the next 30 minutes.

Do not give alcohol. Do not force fluids if the person is vomiting, confused, very drowsy, or unable to swallow safely. Seek medical care if symptoms do not improve or if you are unsure.

Emergency response for heat stroke

For heat stroke, call 911 first, then begin rapid cooling. Every minute matters, so start cooling while waiting for emergency responders.

• Call 911 immediately.
• Move the person to shade, air conditioning, or the coolest available location.
• Remove excess clothing or equipment.
• Cool rapidly with cold water, a cool bath, wet cloths, ice packs, or a hose if available.
• Focus cooling on the neck, armpits, groin, and torso.
• Fan the person while wetting the skin if it helps cooling.
• Do not leave the person alone.
• Do not give fluids if the person is confused, unconscious, or unable to swallow.

If the person is a child, older adult, pregnant person, or someone with a medical condition, be especially cautious. Heat stroke can escalate quickly even when symptoms seem mild at first.

How Should You Prepare Before the Next Heat Wave?

You should prepare before the next heat wave by tracking alerts, identifying cooling locations, planning transportation, checking medications, and stocking supplies. Heat waves are easier to manage when decisions are made before the temperature climbs and before power, water, or transportation problems occur.

Heat alerts and local resources

Check National Weather Service forecasts, NOAA Weather Radio, local TV, local radio, and trusted weather apps. The National Weather Service HeatRisk tool can help show when heat may become harmful, especially for sensitive groups.

Sign up for local emergency alerts from your city, county, or state. Look for cooling center lists on local government websites and save addresses, hours, pet policies, and transportation options. If you rely on public transit, check whether heat affects routes or service.

Supplies to have ready

Prepare supplies before heat arrives, when stores may be less crowded and transportation is easier. Keep them in a cool, accessible place.

• Drinking water
• Electrolyte drinks or oral rehydration solutions
• Light meals and no-cook foods
• Sunscreen and lip balm with SPF
• Wide-brimmed hats and sunglasses
• Lightweight, loose clothing
• Cool packs or reusable ice packs
• Spray bottles or clean cloths for cooling
• Battery-powered fans where appropriate
• Charged phones and backup chargers
• Flashlights and batteries
• Pet water bowls and cooling mats if available

Review your household emergency supplies and backup power options, including Portable Power Stations, before temperatures rise.

Conclusion

The safest way to stay safe during heat waves and extreme heat is to act early, cool down often, and take symptoms seriously. Drink water, use air conditioning or cooling centers, block heat at home, limit outdoor activity, and check on children, pets, older adults, and neighbors who may need help.

Heat exhaustion can often improve with rest, fluids, and cooling, but suspected heat stroke is different. Confusion, fainting, seizures, loss of consciousness, or severe overheating requires 911 right away. Check your local forecast, know your nearest cooling center, and call 911 if heat stroke is suspected.

FAQs

What should I do if I do not have air conditioning?

If you do not have air conditioning, go to a cooling center, library, mall, community building, senior center, or public facility during the hottest hours. At home, block sunlight, take cool showers, use damp cloths, avoid oven use, and check local emergency resources for cooling locations and transportation help.

What is the difference between heat exhaustion and heat stroke?

Heat exhaustion is serious overheating that may cause heavy sweating, weakness, dizziness, nausea, headache, cramps, and intense thirst. Heat stroke is life-threatening and may cause confusion, fainting, seizures, very high body temperature, fast pulse, or loss of consciousness. Heat stroke requires calling 911 immediately.

When should I call 911 for heat illness?

Call 911 for confusion, seizures, fainting, loss of consciousness, severe weakness, or any suspected heat stroke symptoms. Also call if someone is hot, not acting normally, cannot drink safely, or does not improve after cooling. Start rapid cooling while waiting for emergency help.

Can children or pets stay in a car during extreme heat?

No. Children and pets should never be left in a parked vehicle, even for a minute and even with the windows cracked. Car interiors can heat rapidly to dangerous levels, including on mild days. Always check the back seat, lock parked cars, and keep keys away from children.