Family Heat Wave Survival: How to Keep Everyone Safe in Scorching Temperatures

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Need to Know from SafeWise
  • Heat is the number one cause of weather-related deaths in the U.S.
  • Hundreds of heat records have been set across the country since June 22.
  • Babies, pets, and older adults are more susceptible to heat exhaustion.
  • If you don't have air conditioning, check if there's a nearby cooling center that you can go to.

The planet is hotter than ever (again!) this summer and scorching temps are more than uncomfortable — they’re dangerous. Heat is the number one cause of weather-related deaths in the U.S. Worldwide, each day seems to bring a new heat warning, with Italy banning outdoor work during the hottest hours. Despite the oppressive heat, visitors continue to flock to national parks and hiking trails with sometimes deadly results — despite warnings about heat exhaustion and sun exposure.

Whether you’re kicking it by the pool or going deaf from the mind-numbing hum of a million fans (that’s me!), we’ve identified the top risk to everyone in your circle — and the must-know tips you need to stay cool and safe as temperatures continue to climb.



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How to keep babies safe in the heat

Top heat danger: Being left in a hot car.

Babies can overheat more quickly than adults due to their size, immature sweat glands, and slower adjustment to temperature changes. A hot car accelerates the process and sharply increases the risk of death.

Top tips to stay cool and safe:

  • If you’re in an area under a heat warning or advisory, it’s best to keep the baby inside where it’s cool and air-conditioned. If you don’t have air conditioning, consider visiting a nearby shopping center, movie theater, library, or other public place where you can stay cool.
  • Don’t overdress the baby — they don’t need a sweater or blanket (or socks!) when it’s 90 degrees outside. If it’s over 75, your baby will probably be just fine in a onesie or other lightweight outfit.
  • Keep the baby hydrated. If your baby is breastfed, they may naturally nurse more when it’s hot, so don’t worry about sticking to a schedule. You can supplement with sterilized water for babies who are on solids or those using formula.
  • If you go outside, stick to the shade and limit your outside time if it’s extra hot or humid.
  • Protect the baby from the sun. On top of sunscreen, deck out your baby for safety in the sun with a floppy, wide-brimmed hat and wrap-around sunglasses.
  • Be extra diligent if you take the baby out in the car. Double-check the backseat before you head into the store, and don’t leave them alone in the car even if you’re only running in and out.

Get a car seat alarm to avoid leaving a baby in the car.
What to do if you see a baby left alone in a car.

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What happens to your body in extreme heat
  • Blood vessels expand, giving your skin a pink or red flush.
  • Blood flow to your skin accelerates, making the heart work harder.
  • The average person’s heart rate jumps by 10 beats per minute each time your body’s core temp rises by one degree. An overworked heart can go into cardiac arrest.
  • Increased heart rate can cause a racing pulse and light-headedness.
  • To try to stabilize things, the brain tells the muscles to slow down, making you feel tired.
  • Nerve cells can misfire, causing headache, nausea, or vomiting.
  • Sweating increases, which can deplete electrolytes, leading to muscle cramps and dehydration.
  • Organs can start shutting down if the body’s core temperature exceeds 104℉ (40℃). Kidneys often start to fail first, which can trigger a domino effect among other organs.
  • At this point, hallucinations and seizures can occur, and the body may stop sweating, leaving skin hot and dry.

An associate professor at the University of Hawaii at Manoa told Time that there are 27 different ways the body can fail due to overheating, all of which can lead to death within a few hours. If you notice any signs above in yourself or others, take action immediately to cool down the body’s core temperature. Seek shade or go inside to a cooler environment, rest, and work to replace those lost electrolytes with water or a sports drink like Gatorade.

How to keep kids safe in the heat

Top heat danger: Dehydration and sunburn

Sizzling summer temps don’t always slow down youngsters who love to have fun in the sun. Kids may not recognize signs of heat exhaustion or sunburn, so adults and caregivers need to be extra diligent.

Top tips to stay cool and safe:

  • Limit time outside and sun exposure. If you go to the pool or beach, intersperse time in the water with breaks in the shade (or inside in air conditioning). Plan fun activities or hydrating snacks to make break time as much fun as splashing around is. Switching every 30 minutes or so will help keep core body temps from rising too high.
  • Sunscreen everybody up — and set a timer to reapply sunscreen at least every two hours (or before heading back out after break time).
  • Dress kids in light colors and lightweight fabrics. Loose-fitting clothes are typically cooler, and don’t forget to add sunglasses and a hat with a wide brim.
  • Stay hydrated. Have cool water handy and encourage your kids to take a sip often.

Get more tips to keep kids safe in the pool or at the lake.

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Sports and extreme heat

If you or someone you love has to exercise in a heat wave, here are some things you can do to stay safe:

  • Work out, practice, or play inside if possible.
  • Schedule outside activities or games earlier or later when temperatures are cooler.
  • Drink more water than normal and don’t wait until you feel thirsty to take a drink.
  • Pay attention to your body — cramping can be a sign of heat exhaustion.
  • Take things slowly. Pace your activity to start slow and increase your pace gradually.
  • Team up with a buddy so you can keep an eye out for signs of heat exhaustion. You can remind each other to rest, find some shade, or take a sip of water, too!

How to keep pets safe in the heat

Top heat danger: Heat stroke

Animals are at high risk of heat stroke during extreme temperatures. Pets with short noses, thick coats, extra weight, or breathing problems have the highest risk. Signs of heat stroke in your pet include:

  • Heavy panting that doesn’t calm down with rest
  • Gums that are brick red in color
  • Fast pulse
  • Lethargy or inability to get up

Top tips to stay cool and safe:

  • Limit exercise. During hot weather, keep walks and other outside adventures to early morning or later evening when things are cooler.
  • Protect paws. Don’t walk your dog on hot pavement or cement that can burn your four-legged buddy. Stick to the grass if you have to take them out.
  • Make sure they have access to plenty of fresh water both inside and outside.
  • Don’t leave pets in the car. Pets are as vulnerable as babies to the extreme heat inside cars. If you can’t take them with you to run into the store, drop them off at home and come back.
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I don’t have air conditioning—what now?

If you don’t have air conditioning and your area is under an extreme heat advisory, try to find a place where you can hang out that does have it. I took my kids to many library and movie marathons when it got too hot in our non-air conditioned home.

Some towns set up cooling centers for people without access to air conditioning. Check with the National Center for Healthy Housing (NCHH) for information about cooling centers in your state.

Keep your home cooler by closing windows, blinds, and curtains when it’s hotter outside than inside your home. Use fans to help circulate air and cool things down — but be careful using fans if your house is hotter than your body temperature. Because fans only move air and don’t cool it, they can actually cause your body temp to rise if the air is too warm inside.

How to keep older family members safe in the heat

Top heat danger: Heat stress

Older adults don’t adapt as easily as younger people to extreme temperatures — plus medical conditions and prescription meds can make them more vulnerable as well.

Top tips to stay cool and safe:

  • Stay inside in air conditioning as much as possible. If you don’t have air conditioning, contact your local health department or NCHH for cooling centers near you.
  • Avoid using the stove or oven — it will make your home even hotter.
  • Drink more water than normal to stay hydrated. If you have medications or doctor's orders to limit fluid intake, reach out to them to find out how much you should drink in extreme heat.
  • Wear cool, loose-fitting clothing. Take off socks if you start to feel too warm.
  • If you start to feel too warm, take a cool shower or bath to cool down. If you need assistance to bathe, schedule extra visits from caregivers and helpers.
  • Ask a friend or neighbor to check in on you, and see if you can return the favor for one of your friends or neighbors.

Tips to stay safe hiking in the heat

Alice Morrison is an expert in hiking in extreme conditions, having completed the Marathon des Sables and lived in the High Atlas Mountains of Morocco. She recently shared her expert insights on staying safe in extreme heat in The Independent

"If you have an underlying health condition that might compromise your circulation, it’s not advisable to go hiking in the intense heat. Yet even if you are healthy, there are still risks," Morrison said in her article. 

"One of the dangers of hiking in the heat is that it can bring on heatstroke. This is when the body can’t control its own temperature – sweating fails, and the body can’t cool down," she continued. "This happens surprisingly quickly. Within 10–15 minutes, your body temperature can be out of control. In the most severe cases, you can suffer organ failure and cardiovascular collapse."

Morrison also warns of dehydration, more intense UV radiation exposure at higher elevations, and choosing the wrong time of day to hike (during the hottest hours, usually between 3 p.m. and 6 p.m.). Read below for our tips to hike safely when it's hot outside.

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If you decide to go hiking, follow these tips!
  • Plan ahead: Start early before the day reaches peak heat; pick a route with plenty of shade and places to rest; let others know where you're going and when you expect to return. If you can't complete your route before the hottest part of the day, pick a different hike.
  • Stay hydrated: A 56-year-old hiker who died in Utah last year didn't have enough water. It's recommended to take at least half a gallon of water with you. Adding electrolytes to your water can also help counter loss from sweat.
  • Cover up: That means sunscreen, hats, and covering as much skin as possible with lightweight clothing made from wicking material (layers are your best friend here). Carry extra socks to help prevent blisters if you sweat through a pair. 
  • Take it easy: During a heat wave is not the time to push your endurance or tackle a challenging trail you've never done before. Stick to familiar areas, less extreme (and shorter) climbs, and plan for multiple stops to rest and rehydrate.

Final word

It doesn’t look like the heat is leaving anytime soon, so stay diligent during these dog days of summer. Check local and national resources for heat warnings and advisories, drink plenty of water, and identify some air-conditioned places you can hang out in if you don’t have it at home.

Rebecca Edwards
Written by
Rebecca is the Managing Editor and lead safety expert at SafeWise.com, where she's been researching, testing, and writing about home and personal security for over 12 years. Her safety smarts come from both real life and professional experience—as a single parent trying out safety and security gadgets to protect her family and a former college director responsible for safety plans and strategies to keep buildings, grounds, and hundreds of students and faculty safe every day. With 30 years of experience as a journalist and blogger, she's become a go-to source for trustworthy, practical advice on everything from the best home security systems and smart gadgets to keeping kids safe online, preventing package theft, and understanding crime trends nationwide. PBS NewsHour, The Today Show, NPR, Vice, TechCrunch, The Washington Post, HGTV, Marketplace, On the House, and more have featured Rebecca's expert insights and recommendations. Whether it's protecting your home, your loved ones, or your peace of mind, Rebecca makes safety simple, doable, and real.

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