Essential safety tips for surviving a heat wave

As temperatures rise, so does the risk of heat-related illness. Whether you are working outdoors, exercising or simply enjoying summer weather, staying cool and hydrated is essential. 

Dr. Joshua Sherman, an emergency medicine physician at Advocate Health Care, shares practical tips to prevent overheating so you can stay safe during a heat wave: 

Avoid peak sun hours
Stay indoors between 10 a.m. and 4 p.m. when the sun is strongest. If you are outside, wear lightweight, light-colored clothing and a hat. Never leave children, pets or elderly individuals in a parked car. 

Hydrate before you are thirsty
By the time you feel thirsty, you may already be dehydrated. Drink water consistently throughout the day. Also, consider consuming sugar-free electrolyte drinks if you are sweating heavily. Avoid caffeine and alcohol, which can dehydrate you. 

Make smart routine changes
Shift outdoor activities to early morning or late evening. Wear breathable fabrics, like cotton or moisture-wicking materials. Cool down with showers or place damp cloths on your neck and wrists. 

Know how to cool down quickly
Move to a shaded or air-conditioned area at the first sign of overheating. Put cold, wet cloths on pulse points and sip cool water. Cooling centers are also available to the public in many communities. 

Keep your home cooler
Close blinds during the day, limit stove or oven use, and use fans to circulate air. Designate one air-conditioned room, if possible. 

Listen to your body
If you feel dizzy, nauseated or weak, stop what you are doing, hydrate and rest. Don’t push through symptoms as overheating can escalate quickly. 

A heat wave doesn’t mean you have to compromise your health to enjoy the outdoors. If you suspect heat-related illness despite taking precautions, seek medical attention.  

Do you know where to go during a medical emergency? Find an emergency room near you: Illinois | Wisconsin