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The kitsap landscape at sunrise with houses dotting across the ground, forest and trees, and the mountain range and sky.

Our vision: A safe and healthy Kitsap County for all.

How to stay healthy on hot days

  • katiebaker9
  • Jun 26
  • 2 min read

Heat-related illnesses and deaths happen every year in the United States. Learn how to help protect yourself from extreme heat.

A young man standing under the sun pours water onto his face.

Cities across the country are already experiencing extreme heat that can cause dangerous health risks — especially to those who don't have a place to cool off.


Getting too hot can make you sick. Heat-related illnesses, like heat exhaustion or heat stroke, can happen to anyone and are most likely to affect:

  • Babies and children

  • Pregnant people

  • Older adults (65 and older) 

  • People who work or exercise outdoors

  • People with chronic health conditions

  • Households that do not have air conditioning


Some common medications, like antidepressants and blood pressure pills, can make it harder for your body to cool off in the heat. Talk with your healthcare provider to create a medication plan for hot days.

Know the signs


Signs of heat exhaustion can include:

  • Heavy sweating

  • Cold, clammy skin

  • Fast, weak pulse

  • Nausea or vomiting

  • Muscle cramps

  • Tiredness/weakness

  • Dizziness

  • Headache

  • Loss of consciousness (passing out)


If you believe someone is experiencing heat exhaustion, you can help lower their body temperature by:


  • Moving them to a cool place.

  • Loosening their clothes.

  • Put cool, wet cloths on them or place them in a cold bath.

  • Give them water to sip.


Signs of heat stroke can include:

  • High body temperature (103° or higher)

  • Hot, dry, red skin

  • Fast, strong pulse

  • Headache

  • Dizziness or nausea

  • Confusion or slurred speech

  • Loss of consciousness (passing out)


 Call 911 if you think someone has heat stroke. Heat stroke is a medical emergency.


While waiting for emergency services, work on lowering their body temperature but do not give them water to drink.

Tips to cool off


You can help prevent heat-related illnesses by:


  • Staying in cool, indoor spaces as much as you can. If you are not able to stay cool in your home, go to a public space with air conditioning.


  • Creating cooler indoor spaces by opening windows, using fans, pulling window shades, and limiting use of heat-generating equipment.


  • Drinking plenty of water. Limit caffeine, alcohol, and sugary drinks.


  • Wearing loose, lightweight, light-colored clothing. Cool yourself with wet clothing. Use sunscreen.


  • Pacing yourself when working or exercising outside. Try to plan activities in the mornings. Take breaks.


  • Taking cool showers or baths, or visiting a pool, lake or swimming beach. For current beach advisories, go to kitsappublichealth.org/beaches or call 360-728-2235.


  • Checking on neighbors and loved ones. Visit or call at least twice a day and encourage them to follow these tips.


  • Watching the weather forecast. Check your favorite local news source or weather.gov.


  • Learning about cooling centers. Cooling centers may be open when the weather is extremely hot. Visit kitsapdem.com or call 211 for more information.

Resources


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