Beat the Heat: A Nurse Practitioner’s Guide to Staying Safe in Hot Weather
As a Nurse Practitioner, I’ve seen firsthand how quickly hot weather can take a toll on our health—especially for children, older adults, and people with chronic conditions. Whether you're working outdoors, heading to the beach, or just enjoying your backyard, it’s important to know the signs of heat-related illness and how to protect yourself and your loved ones.
Here are my top tips to stay safe when temperatures rise:
1. Hydration is Non-Negotiable
Your body needs more water when it’s hot—especially if you’re sweating.
NP Tip: Don’t wait until you’re thirsty. Drink water regularly throughout the day. Skip the sugary drinks and caffeine when possible.
Signs of dehydration include: dry mouth, dizziness, headache, and fatigue.
2. Know the Signs of Heat Exhaustion
Heat exhaustion can sneak up on you. Be alert for:
Heavy sweating
Weakness or dizziness
Nausea or vomiting
Cool, pale, or clammy skin
NP Tip: If someone shows these signs, move them to a cool place, give them water, and apply a cool cloth to their forehead or neck. If symptoms don’t improve—or worsen—call 911.
3. Dress Smart
Wear lightweight, light-colored, and loose-fitting clothes. A wide-brimmed hat and sunglasses add extra protection.
NP Tip: Don’t forget the sunscreen! Even on cloudy days, UV rays can damage your skin. Choose SPF 30 or higher and reapply every 2 hours.
4. Plan Around the Heat
Avoid outdoor activities during peak heat (usually 11 AM to 4 PM). If you must be outside, take frequent breaks in the shade or indoors.
NP Tip: Use this time for water breaks and cooling off—not powering through!
5. Check on Vulnerable Loved Ones
Older adults, infants, and people with heart conditions, diabetes, or mental health challenges are more at risk for heat-related illness.
NP Tip: Make it a habit to check in on your neighbors and loved ones during heat waves—especially if they live alone.
6. Never Leave Anyone in a Hot Car
Even with the windows cracked, a parked car can reach dangerous temperatures in minutes. Always check the back seat before you walk away.
7. Cool-Down Tools You Can Keep Handy
Cool washcloths
A portable fan or cooling towel
Water mist bottle
Summer is a beautiful time to enjoy nature, family, and fun—but safety always comes first. Be proactive, listen to your body, and educate your kids on the signs of overheating. It only takes a few small steps to keep your summer both safe and enjoyable.
If you have a chronic condition or are unsure how the heat may affect your health, don’t hesitate to reach out to your healthcare provider. We’re here to help you stay well—no matter the weather.