Safety Tips: Heat Safety

Extreme heat is a prolonged period of very hot weather, often combined with high humidity. It is the leading cause of weather-related deaths in the United States, responsible for more fatalities each year than hurricanes, floods, and tornadoes combined. According to the National Weather Service, heat waves result in hundreds of deaths annually—yet the danger is often underestimated.

Heat-related illness develops in stages. Recognizing the warning signs can help prevent a life-threatening emergency.

Stage one: Heat Cramps

Heat cramps are painful muscle spasms usually in the abdomen, legs or arms, caused by overheating and loss of fluids and salt.

• Heat cramps should be taken as a warning
• Move indoors or to a shaded area
• Drink plenty of cool fluids such as water or a drink with electrolytes
• Gently stretch and massage the affected muscles

If steps aren’t taken to cool down and hydrate, the body will soon move into the next stage of heat-related illness.

Stage two: Heat Exhaustion

Heat cramps do not always precede heat exhaustion, but almost always occurs during heavy activity in extremely hot and humid conditions. Profuse sweating causes further dehydration, but the sweat does not evaporate from the skin as it should (usually due to high humidity), and the body loses the ability to cool itself.

Signs and symptoms of heat exhaustion include:

• Heavy sweating or pale, moist or flushed skin
• Headache, dizziness or lightheadedness
• Extreme thirst
• Nausea

What to do if you experience heat exhaustion:

• Move indoors or to a shaded area
• Drink plenty of cool water or a sports drink with electrolytes
• Apply a wet cloth to the skin or spray cool (not cold) water from a spray bottle or garden hose
• If feeling faint or dizzy, lie back and elevate legs 6 to 8 inches

Act immediately. If ignored, heat exhaustion can quickly progress to the most serious heat-related illness, heatstroke.

Heatstroke:
Heatstroke is a severe, life-threatening emergency. It is a complete breakdown of the body’s temperature control system. Sweating ceases, body temperature rises and vital organs begin to shut down. If immediate action is not taken, heatstroke will lead to shock, coma, brain damage and even death.

Signs and symptoms of heatstroke include:

• A severe headache
• Rapid, weak heartbeat
• Rapid, shallow breathing
• High body temperature (sometimes as high as 105°F)
• Cessation of sweating and dry, red, hot skin
• Confusion, fainting or complete loss of consciousness
• Seizures

Steps to take if someone is experiencing a heatstroke:

• Call 911 immediately
• Immediately move the person indoors or to a cool, shady place
• Lower their body temperature by covering them with wet sheets or spraying cool water
• Wrap ice or cold packs in a cloth and place them in the armpits, neck and groin area
• If they are alert enough, give cool fluids to drink

Of course, the best treatment of all for heat-related illness is prevention. Follow these tips:

• Avoid vigorous outdoor activity between the hours of 10 a.m. and 6 p.m., when temperatures often peak
• Drink fluids throughout the day instead of waiting until you’re thirsty, and avoid beverages containing caffeine or alcohol
• Wear light-colored, loose clothing and a hat for shade
• Teach children to recognize when they’re too hot and need to cool down. Teach them that in these cases, they must go indoors right away and drink water
• Check on elderly persons, young children and people taking certain medications such as diuretics as they are at a higher risk for heat-related illness. Extra care is required to prevent an emergency

Sunburn is more than just red, painful skin—it’s a real burn caused by overexposure to ultraviolet (UV) radiation. Just like a thermal burn, severe sunburn can cause blistering, peeling and even require hospitalization.

Even a single blistering sunburn can double your risk of melanoma, the deadliest form of skin cancer. Protecting yourself from the sun isn’t just about comfort—it’s about long-term health.

How do sunburns happen?

Your skin contains melanin, a pigment that provides some natural protection. But once UV exposure exceeds your skin’s defenses, sunburn occurs.

• Light-skinned individuals may burn in as little as 15 minutes of midday sun
• Darker-skinned individuals have more melanin, which provides some protection, but prolonged exposure can still cause damage

Sunburn isn’t immediately visible. Redness can take 2 to 6 hours to appear, with pain peaking 6 to 48 hours later. Peeling can start 3 to 8 days after exposure.

Types of UV and its Impact:

The sun emits two types of harmful UV rays:

UVA Rays – Cause premature aging and wrinkles and can weaken the immune system.

UVB Rays – Cause sunburn and increase the risk of skin cancer.

While the Earth's ozone layer filters some UV radiation, it’s not enough to prevent long-term damage. Prolonged or extreme sun exposure can lead to:

• Skin cancer – Basal cell, squamous cell, and melanoma
• Eye damage – Increased risk of cataracts and vision problems
• Weakened immune system – UV exposure may make you more vulnerable to illness

Sunburn prevention:

Stay safe in the sun by following these guidelines:

• Avoid outdoor activities when the sun is strongest, between 10 a.m. and 3 p.m., and stay in the shade as much as possible outdoors during the day
• Apply broad-spectrum SPF 30+ 30 minutes before going outside. Reapply every 2 hours and after swimming or sweating
• Cover up by wearing lightweight, protective clothing, a wide-brimmed hat and sunglasses
• Protect kids from the sun. Talk to camp counselors, teachers, and caregivers about sun safety if your child is at summer camp or an outdoor activity. Make sure they apply sunscreen and then reapply after children play hard, perspire or swim
• Keep babies under 6 months old out of direct sunlight. Sunscreens may irritate a baby’s skin, and an infant's developing eyes are especially vulnerable to sunlight

Even with precautions, sunburns can happen. If it does, follow these tips:

• Cool down by taking a cool (not cold) shower or applying damp, cold cloths to the burn
• Skip using harsh products such as benzocaine, lidocaine or petroleum-based creams
• Use aloe vera or a burn-relief cream to soothe the skin and ease discomfort
• Take ibuprofen or aspirin to help with pain and inflammation
• If blisters form, do not pop them. Cover them with dry bandages to prevent infection

Sunburn is always better prevented than treated. You can enjoy the sun safely while protecting your skin by taking simple precautions.