What to Do During Extended Heat Stress Advisories

When a heat advisory is in effect, it means conditions are hot enough to be dangerous, especially if it lasts several days. Here’s a simple list of what you and your family should do to stay safe:

• Stay Hydrated
  • Drink plenty of water, even if you’re not thirsty. Avoid alcohol, caffeine, and sugary drinks, as they can dehydrate you1247.
  • If you’re sweating a lot, consider drinks with electrolytes or eat snacks to replace salt and minerals1.
• Keep Cool
  • Stay in air-conditioned places as much as possible. If you don’t have AC, go to a mall, library, or a designated cooling center127.
  • Take cool showers or baths to lower your body temperature17.
  • Wear lightweight, loose-fitting, and light-colored clothing2457.
  • Use fans, but remember fans alone won’t prevent heat illness when it’s very hot (over 90°F)2.
  • Close curtains or blinds on windows that get direct sun to keep rooms cooler6.
• Limit Outdoor Activities
  • Avoid strenuous activities or exercise during the hottest parts of the day (usually 11am–3pm)267.
  • If you must be outside, take frequent breaks in the shade, wear a wide-brimmed hat, and use sunscreen12467.
  • Schedule outdoor work or errands for early morning or evening when it’s cooler12.
• Eat Smart
  • Eat smaller, lighter meals. Choose foods like fruits and salads, and avoid heavy, hot meals24.
  • Keep perishable foods in a cooler if you’re taking them outside2.
• Watch for Signs of Heat Illness
  • Know the symptoms of heat exhaustion (heavy sweating, weakness, dizziness, nausea) and heat stroke (hot, dry skin, confusion, fainting)45.
  • Act fast if you or someone else shows symptoms—move to a cooler place, use cool cloths, and seek medical help if needed15.
• Look Out for Others
  • Check on family, friends, neighbors, and pets, especially those who are older, have health problems, or live alone1267.
  • Never leave children, elderly people, or pets in a parked car, even for a few minutes27.
• General Tips
  • Use your oven and stove less to avoid heating up your home7.
  • If you’re on medication or have a health condition, ask your doctor if you need to take extra precautions5.
  • Take care of your mental health—extreme heat can be stressful1.

Quick Reference Table

AI Disclaimer: This information is based on official sources like the National Weather Service, National Oceanic and Atmospheric Administration, and the American Red Cross. Always follow local advisories and updates for your area. Stay safe!

1. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/extreme-heat-safety.html
2. https://www.weather.gov/media/owlie/HeatSafety-OnePager-11-29-2018.pdf
3. https://www.osha.gov/sites/default/files/publications/3431_wksiteposter_en.pdf
4. https://societyinsurance.com/blog/10-safety-tips-for-working-in-hot-weather/
5. https://www.phila.gov/Newsletters/parksnrecsnewsletter/pdfs/Heat%20Stress%20Safety%20Tips.pdf
6. https://www.metoffice.gov.uk/weather/warnings-and-advice/seasonal-advice/stay-safe-in-extreme-heat
7. https://www.ready.gov/heat
8. https://www.betterhealth.vic.gov.au/health/healthyliving/how-to-cope-and-stay-safe-in-extreme-heat
9. https://www.degruyter.com/document/doi/10.1515/pm-2023-1045/html
10. https://journals.sbmu.ac.ir/jlms/article/view/30735
11. https://journals.sagepub.com/doi/10.1179/174328408X369393
12. https://link.springer.com/10.1007/s10552-025-01988-3
13. http://www.jstage.jst.go.jp/article/kikaia1979/60/574/60_574_1379/_article/-char/ja/
14. https://journals.sagepub.com/doi/10.1177/09544062211072487
15. https://academic.oup.com/eurpub/article/doi/10.1093/eurpub/ckz185.156/5624919
16. https://www.nature.com/articles/s41598-021-86094-5
17. https://proceedings.open.tudelft.nl/seg23/article/view/498
18. https://www.mdpi.com/1996-1073/15/19/6861
19. https://pmc.ncbi.nlm.nih.gov/articles/PMC8388206/
20. https://pmc.ncbi.nlm.nih.gov/articles/PMC5877004/