Tips to Staying Healthy this Summer in the Heat

When the intensity of summer is compounded by a persistent and oppressive heat that penetrates the land and humid air, it may appear limitless.

However, by using clever strategies, common sense, and some planning, you may prevent the inconveniences of being sick for the duration of the season.

This is your guide to surviving the summer heat waves; it offers a practical answer based on facts and remedies suggested by experts. 

Understand the Risks of Extreme Heat

Why is heat a serious health threat?

Heat poses a serious health threat as it places significant strain on the body, especially when we are unable to cool ourselves effectively.

Without timely intervention, it can quickly lead to heat exhaustion or escalate into life-threatening heat stroke. Often called a silent killer, its danger is frequently recognized too late. 

Who’s the most vulnerable?

The World Health Organization reports that the elderly, infants, individuals with heart or lung disease, outdoor workers, and people who can’t stay cool and hydrated are at increased risk.

Not only the unhealthy individuals, but also those who are even healthy enough and young adults, can succumb to heat stroke when exposed to extreme heat conditions. 

Stay Hydrated & Cool

1. Drink smart:

The World Health Organization recommends that when you are active, you should strive to attain 2- 3 liters of water per day, or one cup of water per hour. Avoid alcoholic drinks, sweet drinks, and caffeinated drinks, which dehydrate your body. 

2. Keep your space chill:

Keep the temperature indoors, preferably less than 32 °C (day) and 24 °C  (night), as suggested by the World Health Organization.

Close the curtains throughout the day and open your windows to let in the colder night air after sunset.

It is possible to experience a temperature reduction of up to 4 °C and save energy when a fan is used in conjunction with air conditioning set at 27 °C.

Avoid Peak Heat Exposure

Time your outdoor activity:

The sun’s UV rays and heat are strongest between 11 a.m. and 4 p.m. It’s safer to do outdoor activities or exercise early in the morning when temperatures are lower and sun exposure is less intense.

Take it easy during heatwaves:

Avoid strenuous exercise, especially when exposed to the sun. Watch yourself and others for early signs of heat-related illness—such as dizziness, nausea, muscle cramps, or ongoing tiredness—so you can take action before it worsens.

Spot and Treat Heat‑Related Illnesses

Know the warning signs

• Heat exhaustion: nausea, heavy perspiration, headache, thirst, light-headedness
• Heat stroke (medical emergency) is described by the CDC as confusion, slurred speech, very hot, dry skin, and unconsciousness with body temperature exceeding 106°F (41 °C).

Protect Vulnerable Groups

Seniors & people with chronic conditions

These groups are at most risk. During heat advisories, check in on family, friends, and neighbors who may be vulnerable. Make sure they stay cool and well-hydrated.

Kids, infants, and pets

Avoid leaving individuals, especially children or pets, inside parked vehicles, as temperatures can rise to dangerous levels rapidly.

Limit outdoor activities during peak sunlight hours. For infants in strollers, consider placing a damp cloth over them, keeping it moist, and using a handheld fan to help keep them cool.

Stay Safe This Summer, We’re Here to Help

If you or a loved one is experiencing symptoms like dizziness, severe cramps, confusion, or fainting, don’t wait, visit our Total Point Urgent Care. 

Prefer to stay home? Use telehealth to speak directly with a provider right away. Our clinic offers heat illness assessment, IV hydration, and preventive guidance to help you stay safe in this season’s intense heat. You don’t have to endure summer alone. Reach out today and stay cool, stay safe.

Now serving families across Texas and Missouri with convenient, reliable urgent care you can trust.

Explore all of our Total Point locations: totalpointcare.com/locations

Our Wellness Membership Plan makes caring for your health simple and budget-friendly, so you can focus on what matters without stressing over unexpected care costs.

Have questions? Call us at 903-448-7611

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FAQs

Q. How much water should I drink in hot weather?

You should drink about 8–12 cups (2–3 liters) of water daily, and more if you’re sweating, working outside, or exercising.

Q. When is it too hot to exercise outside?

When the heat index exceeds 32°C (90°F), it’s advisable to avoid outdoor exercise or shift it indoors. If you must be active outside, early mornings or evenings are the safest times.

Q. Can fans keep you cool in extreme heat?

While fans can help move air around, they alone may not provide sufficient cooling during extreme heat. For effective relief, pair them with cool showers, damp cloths on the skin, or air conditioning when available.

Q. How can I keep my home cool without air conditioning?

Keep blinds or curtains closed during the day to block out heat, and open windows at night to let in cooler air. Use fans for ventilation, and minimize the use of heat-generating appliances like ovens or stoves. To stay cool, take refreshing showers or apply a damp cloth to your skin.

Q. What should I wear to stay cool in hot weather?

Wear light-colored, loose-fitting, breathable fabrics like cotton or linen. Avoid dark colors and synthetic materials that trap heat.