An extreme heat event is a series of hot days, much hotter than average for a particular time and place. Extreme heat is deadly and kills more people than any other weather event. Climate change is making extreme heat events more frequent, more severe, and last longer. But we can take action to prepare — prepare now to protect yourself and your loved ones.
Make a Plan to Stay Cool
Do not rely only on electric fans during extreme heat. When temperatures are in the high 90s, fans may not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off.
- If you do not have air conditioning, be sure you know your nearest cooling center — public libraries, shopping malls, or community centers
- Additional cooling resources may be available from local government or community groups
- Make sure you have plenty of lightweight, loose clothing to wear
- Be ready to live without power, gas, and water — utilities may be offline during a heat emergency
- Plan for any electrical needs: cell phones, CPAP, medical equipment — talk to your doctor
Learn How to Stay Hydrated
You need to drink enough water to prevent heat illness. An average person needs to drink about 3/4 of a gallon of water daily — everyone's needs may vary.
- Check your urine color — dark yellow may indicate you are not drinking enough
- Avoid sugary, caffeinated, and alcoholic drinks
- If you are sweating a lot, combine water with snacks or a sports drink to replace lost salt and minerals
- Talk to your doctor about how to prepare if you have a medical condition or are taking medications
Gather Emergency Supplies
Gather food, water, and medicine in advance — stores may be closed during an extreme heat event.
- Organize supplies into a Go-Kit (3+ days) and a Stay-at-Home Kit (2+ weeks)
- Set aside at least one gallon of drinking water per person per day
- Consider adding drinks with electrolytes, sunscreen, and wide-brimmed hats
- Go-Kit: include backup batteries and chargers for devices (cell phone, CPAP, wheelchair, etc.)
- Have a 1-month supply of medication in a child-proof container
- Keep personal, financial, and medical records safe and easy to access — hard copies or securely backed up
- Consider keeping a list of your medications and dosages on a small card to carry with you
Learn Emergency Skills
- Learn how to recognize and respond to heat illness
- Learn First Aid and CPR
- Create a support team of people who may assist you — check in with them often during a heat event
Plan to Stay Connected
- Sign up for free emergency alerts from your local government
- Plan to monitor local weather and news
- Have a battery-powered radio in case of power outage
- Have a backup battery or way to charge your cell phone
- Understand the types of alerts: a WATCH means Be Prepared — a WARNING means Take Action
Stay Cool — During
- Stay in an air-conditioned place as much as possible
- If your home does not have air conditioning, go to your predetermined cool location
- Limit outdoor activity — if you must work outdoors, schedule tasks earlier or later in the day
- Wear lightweight, loose clothing and take cool showers or baths
Stay Hydrated — During
- Drink plenty of fluids and encourage others to do the same
- Replace salt and minerals with snacks or a sports drink
Prevent Heat Illness — Who Is Most at Risk
Anyone can develop heat illness, but some people are at greater risk. Check on friends, family, and neighbors — act fast if you notice someone with symptoms.
- Infants, children, and pregnant women
- Older adults
- People with medical conditions
- Outdoor workers
- People with limited personal resources
- People living in places that lack green spaces or air conditioning
Heat Cramps
Heat cramps are muscle spasms caused by a large loss of salt and water in the body.
- Heavy sweating with muscle pain or spasms
- Move to a cool place and drink water or a sports drink
- Loosen tight clothing
- Get medical help right away if the person has heart problems or cramps last longer than 1 hour
Heat Exhaustion
Heat exhaustion is severe and may require emergency medical treatment.
- Heavy sweating
- Cold, pale, and clammy skin
- Fast, weak pulse
- Muscle cramps
- Tiredness or weakness
- Dizziness, headache, or passing out
- Nausea or vomiting
Heat Stroke
Heat stroke is deadly, caused by a large loss of body fluids, and requires immediate emergency treatment.
- High body temperature (104°F or higher)
- Hot, red, dry or damp skin
- Fast, strong pulse
- Headache or dizziness
- Nausea, confusion, or passing out
What to Do: Heat Exhaustion & Heat Stroke
- Call 911 right away for heat stroke — this is a life-threatening emergency
- Move the person to a cool place
- Cool the body using wet cloths, misting, or fanning
- Give sips of water slowly
- If vomiting occurs or symptoms last longer than 1 hour, seek emergency care
- Do NOT give the person anything to drink if heat stroke is suspected
Take Care of Yourself — After
It is normal to have a lot of bad feelings, stress, or anxiety after an extreme heat event. Eat healthy food and get enough sleep to help you deal with stress.
If you need to talk to someone, contact the Disaster Distress Helpline for free: Call or text 1-800-985-5990.