Summer Heat Safety Tips

Summer is a time to enjoy leisure with family, be outdoors and travel. Being prepared for the hot weather months can help you and your family avoid the hazards that come with the dog days of summer.

Here’s a heat safety checklist to ensure your summer adventures are fun and packed with good memories.

1. Stay Hydrated

• Avoid alcoholic, caffeinated and sugary drinks that can block the body from absorbing water and cause symptoms of dehydration
• Drink plenty of water, about 8-10 cups per day, and incorporate electrolytes
• In hot weather or during exercise: Increase intake to 12 cups per day
• Monitor urine color (pale yellow = well-hydrated)

2. Wear Sunscreen

• Apply broad-spectrum SPF 30+ sunscreen daily, even on cloudy days, 15 minutes before sun exposure
• Reapply sunscreen every 2 hours, especially if sweating or swimming

3. Dress Smart

• Use hats, sunglasses and loose, protective clothing for extra defense
• Wear UPF-rated sun protective clothing, which can provide significant protection against UV rays

4. Take Breaks in the Shade

• Apply a damp cloth to your skin, or use a spray bottle with water
• Avoid strenuous activities during peak hours
• Seek shade during the peak hours of UV radiation, between 10 a.m. and 4 p.m.

5. Eat Well

• Consume electrolyte-rich foods, such as strawberries, watermelon, raisins or bananas.

Who is at Risk for Heat-Related Illnesses

Although anyone can suffer from heat-related illness anytime, some people are at greater risk than others. Check on your family, friends and neighbors, especially if they live alone or have chronic medical problems.

Some groups may have to use additional protection measures on hot days, including:

• Children with asthma
• People 65 years of age or older
• People who are working or exercising outside in the heat
• People with heart conditions
• Pregnant women

Dehydration: Signs and Symptoms

Thirst isn't always a reliable early indicator of the body's need for water. Many people, particularly older adults, don't feel thirsty until they're already dehydrated. That's why drinking more water is essential during hot weather or when sick.

The signs and symptoms of dehydration also may differ by age.

Infant or young child

• Dry mouth and tongue
• Listlessness or irritability
• No tears when crying
• No wet diapers for three hours
• Sunken eyes and cheeks
• Sunken soft spot on top of skull

Adult

• Confusion
• Dark-colored urine
• Dizziness
• Extreme thirst
• Fatigue
• Less frequent urination

Be aware that vomiting and diarrhea can contribute to dehydration, so if you or someone traveling with you is experiencing this, ensure they take in more fluid than they are putting out.

Heat Exhaustion vs. Heat Stroke

Heat exhaustion and heat stroke are both serious heat-related illnesses that occur when the body overheats and cannot regulate its temperature. While they share some of the same symptoms, there are important differences between the two conditions:

Heat Exhaustion: 


• Dizziness 

• Headache 

• Heavy sweating 

• Muscle cramps 

• Nausea 

• Weakness 


Heat Stroke: 


• Coma 

• Confusion or disorientation 

• High body temperature (above 104°F)
• Hot, dry skin (may not be sweating)
• Rapid, strong pulse 

• Seizures 


If not treated promptly, heat exhaustion can progress to heat stroke. The brain and other organs can become damaged as the body continues to overheat.

When to go to the Emergency Room for Heat Illness

Heat exhaustion and heat stroke are medical emergencies. Call 911 if you notice:

• Body temperature above 104°F
• Confusion, dizziness or fainting
• Hot, dry skin (or profuse sweating)
• Nausea or vomiting
• Rapid heartbeat and breathing

Take immediate action to cool the person with heat stroke while waiting for emergency treatment.

• Cool the person down with water or by whatever means available; a cool tub of water, a water hose, a fan while misting water onto their body, ice packs or wet towels
• Place the person into shade or indoors
• Remove excess clothing

Find the Right Care for You at UF Health Emergency & Urgent Care Center

At UF Health Emergency & Urgent Care Centers, our primary goal is to provide the residents of Northeast Florida and Southeast Georgia with exceptional service, while ensuring they are charged only for the level of care they need. Our combined emergency room and urgent care is fully equipped to handle everything from allergies to fractures to chest pain, with on-site labs, CT, ultrasound and X-ray— all under one roof. The emergency and urgent care centers are open 24 hours a day, seven days a week.
No appointment is necessary — just walk in!