Heat safety 101: How to stay safe in extreme Summer heat

By Nisarg Patel, MD, Family Medicine, Piedmont Primary Care at Bass Road

Summer is a great time to get outside, but when temperatures climb, it’s easier than you think to get overheated or dehydrated. The good news is that most heat-related illnesses are preventable with a few simple habits.

Whether you’re heading to the pool, exercising outdoors, or just running errands, Nisarg Patel, MD, offers tips on how to protect your body and stay safe in the heat.

Stay Hydrated: Your First Line of Defense

When it’s hot outside, your body loses more fluid through sweat and normal activity. If you don’t replace those fluids, dehydration can set in and that can quickly lead to more serious issues like heat exhaustion.

According to the CDC, drinking plenty of fluids throughout the day is key, even if you don’t feel thirsty.

Watch for signs of dehydration, including:

• Thirst
• Dry mouth
• Headache
• Dizziness or fatigue
• Dark-colored urine
• Muscle cramps

Quick hydration tips:

• Carry a water bottle and sip regularly
• Increase fluids when you’re outside or active
• Eat water-rich foods like fruit and vegetables
• Limit alcohol and sugary drinks

Don’t Forget Electrolytes

When you sweat, you lose more than just water. You also lose electrolytes like sodium. These help your body stay balanced and functioning properly.

If you’re spending extended time in the heat, consider:

• Sports drinks or oral rehydration solutions
• Fruits and vegetables
• Juice or electrolyte-rich beverages

Protect Your Skin from the Sun

Sun exposure is another major summer risk. Ultraviolet (UV) rays can damage your skin in many different ways, even on cloudy days. These rays can cause sunburns, increase risk of skin cancer and hasten the signs of aging.

Simple ways to stay protected:

• Seek shade whenever possible
• Wear lightweight, protective clothing
• Avoid intentional tanning
• Plan outdoor time outside of peak sun hours

Make Sunscreen a Daily Habit

Sunscreen is one of the easiest ways to protect your skin, but only if you use it correctly.

What to know:

• Use SPF 30 or higher with broad-spectrum protection
• Apply 15–30 minutes before going outside
• Reapply every two hours or after swimming or sweating
• Don’t skip cloudy days. UV rays still reach your skin

Know the Warning Signs of Heat Illness

Your body works hard to stay cool in high temperatures. If it can’t keep up, heat-related illness can develop quickly.

Symptoms to watch for include:

• Dizziness or weakness
• Heavy sweating
• Headache
• Muscle cramps

If you feel unwell in the heat, stop what you’re doing, move to a cooler place, and hydrate. Seek medical care if symptoms don’t improve.

Hot weather doesn’t have to derail your summer plans. By staying hydrated, protecting your skin, and listening to your body, you can safely enjoy everything the season has to offer.