6 Tips for Outdoor Heat Safety

Key Takeaways

• Staying hydrated throughout the day — not just when you feel thirsty — is one of the most important ways to prevent heat-related illness.
• Wearing light, breathable clothing and protecting your skin from the sun can help your body regulate temperature more effectively.
• Taking regular breaks in shaded or air-conditioned spaces allows your body to cool down and recover during hot weather.
• Recognizing and responding quickly to the warning signs of heat exhaustion or heatstroke can save lives.

Summer in our region is a season for beach days, family barbecues, and working or playing under sunny skies. But when the heat turns extreme, it can quickly become more than just uncomfortable — it can be dangerous. Prolonged exposure to high temperatures increases the risk of heat-related illnesses such as heat exhaustion and heatstroke, which can affect anyone, regardless of age or health.

The good news is that with some planning and awareness, you can enjoy the season safely. Here are six practical tips to protect yourself, your family, and even your neighbors when the temperatures rise.

1. Stay Hydrated All Day Long

Water is your body’s primary cooling system. When you’re active in the heat, your body sweats to regulate temperature, which means you’re losing both fluids and electrolytes. Dehydration can sneak up quickly, especially if you wait until you feel thirsty to drink water.

Aim to drink water regularly throughout the day — before, during, and after your time outside. Keep a reusable water bottle with you and refill it often. If you’re working or exercising in extreme heat, consider sports drinks in moderation to replenish electrolytes. Avoid excessive caffeine and alcohol, which can dehydrate your body faster.

2. Dress for the Weather

The clothes you wear can make a big difference in how your body handles the heat. Opt for lightweight, loose-fitting clothing made from breathable fabrics like cotton or moisture-wicking materials designed for athletic wear. These fabrics allow sweat to evaporate, helping your body cool itself more efficiently.

Light colors reflect sunlight and heat, keeping you cooler than dark colors, which absorb heat. Protect your head and face with a wide-brimmed hat, and don’t forget sunglasses with UV protection. Apply sunscreen with at least SPF 30 to all exposed skin — and reapply every two hours or after swimming or sweating — to protect against sunburn, which can make it harder for your body to regulate temperature.

3. Take Breaks in the Shade or Indoors

Whether you’re at the beach, in the backyard, or on a job site, continuous exposure to high temperatures takes a toll on your body. Schedule regular breaks in shaded or air-conditioned areas to give your body a chance to cool down.

Even short breaks of 10–15 minutes can make a significant difference, allowing your core temperature to drop and reducing your risk of heat-related illness. If you’re supervising children or outdoor workers, make sure breaks are part of the routine, not an afterthought.

4. Plan Activities Around Peak Heat Hours

The sun is at its strongest between 10 a.m. and 4 p.m., and temperatures tend to peak in the late afternoon. Whenever possible, schedule outdoor activities in the early morning or later in the evening when it’s cooler.

If you must be outside during peak hours — for example, during a sporting event, outdoor festival, or work shift — pace yourself and build in extra rest periods. Keep cold water or ice packs on hand, and consider setting up shade canopies or portable fans if you’ll be stationary for extended periods.

5. Know the Warning Signs of Heat Illness

Recognizing the early signs of heat-related illness can prevent a dangerous situation from becoming life-threatening.

Heat exhaustion may cause heavy sweating, weakness, dizziness, nausea, headache, or muscle cramps. If these symptoms occur, move to a cool location, drink water, and rest.

Heatstroke is a medical emergency. Symptoms include confusion, slurred speech, a rapid pulse, flushed skin, and possible loss of consciousness. If you suspect heatstroke, call 911 immediately, move the person to a cooler location, and try to lower their body temperature with cool cloths or a cold bath until help arrives.

6. Check on Vulnerable Neighbors and Family Members

Certain groups are more at risk for heat-related illnesses, including young children, older adults, and people with chronic health conditions. During heat waves, check in on friends, relatives, and neighbors who may not have reliable air conditioning or who might be hesitant to ask for help.

A quick phone call, visit, or offer to help them get to a cooling center can make all the difference. Even if someone seems fine, encourage them to drink water and take breaks in cooler environments.

Stay Cool, Stay Safe

Enjoying the summer sun doesn’t have to come at the cost of your health. By staying hydrated, dressing appropriately, taking breaks, avoiding peak heat hours, watching for warning signs, and looking out for others, you can protect yourself and those around you from the dangers of extreme heat.

At McMahon Insurance Agency, we care about the well-being of our community year-round. Just as we help protect your home and property, we want to help you safeguard your health. Stay cool, stay safe, and make the most of the season.

FAQs

What’s the difference between heat exhaustion and heatstroke?

Heat exhaustion is an early stage of heat-related illness with symptoms like heavy sweating, dizziness, and muscle cramps. Heatstroke is more severe, with symptoms like confusion, rapid heartbeat, and possible loss of consciousness, and requires immediate medical attention.

How much water should I drink in the heat?

While needs vary by person and activity level, a good guideline is to drink water consistently throughout the day and increase intake when active in hot weather. Waiting until you’re thirsty can mean you’re already dehydrated.

Are certain groups more at risk for heat-related illness?

Yes. Young children, older adults, and people with chronic health conditions are more vulnerable and should take extra precautions during extreme heat.