Beat the Heat: How to Staying Safe and Cool During a Heat Wave

Summer should feel like lemonade, pool days, and backyard hangouts. It should not feel like the sun moved into your living room and set the thermostat to “broil.”

Extreme heat is easy to underestimate because it arrives without thunder or floods. But make no mistake, a summer heat wave can quickly become a financial or health emergency. Your body works harder, your air conditioner runs longer, and your electric bill rises with the temperature.

Fortunately, this heat wave guide gives homeowners, renters, and business owners a clear checklist to keep your loved ones safe, prepare buildings, and keep energy costs under control.

What Counts as a Heat Wave?

A heat wave is not defined by a single magic temperature. It is a period of unusually hot weather that normally lasts at least two days.

The temperature must also be outside the normal range for that place. Two 95°F days may be shocking in Maine but feel like business as usual in Death Valley.

Heat waves often form when high-pressure systems push air downward and trap warmth near the ground. It is like putting a lid on a pot. The hot air stays in place and keeps heating.

Humidity can make the danger much worse. For example, 96°F with 65% humidity can feel like 121°F. That is less “summer glow” and more “walking into a kitchen oven.”

Extreme heat can also strain rail lines, water systems, businesses, and the electric grid.

*Sources: AARP, American Meteorological Society, PBS News

The Hidden Dangers of Heat-Related Illness

Over 2,000 Americans die from extreme heat each year. When your body or your home can’t keep things cool, you can get sick from heat.

The National Weather Service lists three major heat warning stages.

Heat Cramps

Heat cramps are painful muscle spasms that often happen in the legs or stomach.

They are common after exercise or physical work in hot conditions. Heavy sweating causes the body to lose water and salt, which can trigger cramping. Common signs include:

• Painful muscle cramps
• Heavy sweating
• Tired or sore muscles

Stop the activity and move to a cooler place. Sip water slowly. Gently stretch or massage the muscle.
Get medical help if the cramps last longer than one hour.

Heat Exhaustion

Heat exhaustion is more serious. It happens when the body loses too much water and salt and can no longer cool itself properly. Warning signs may include:

• Heavy sweating
• Weakness or dizziness
• Headache
• Nausea or vomiting
• Cool or clammy skin
• A fast, weak pulse
• Fainting

Move the person into air conditioning or another cool area. Loosen extra clothing. Apply cool, wet cloths or use a cool bath. Offer small sips of water.

Get medical help if the person vomits, becomes worse, or does not improve within an hour.

Heat Stroke

Heat stroke is a medical emergency. At this stage, the body can no longer control its temperature. Brain damage, organ damage, or death can happen without fast treatment. Possible heat stroke symptoms include:

• Confusion
• Slurred speech
• Loss of consciousness or fainting
• Hot or red skin
• A strong, fast pulse
• A body temperature above 103°F

Call 911 immediately.

Move the person to a cooler place and begin cooling them with wet towels, cool cloths, or a cool bath. Do not give the person anything to drink. When heat stroke is possible, do not wait to see if the person “feels better in a few minutes.”

This is not the time for a wait-and-see approach.

Who Is Most at Risk During a Heat Wave?

Anyone can become sick from heat, including healthy adults. Still, some people face a higher risk.

That includes:

• Babies and young children
• Older adults
• Pregnant people
• Outdoor workers
• Athletes
• People with heart, lung, or kidney conditions
• People taking certain medications
• People without access to air conditioning
• People living alone
• People experiencing homelessness

Pets are also vulnerable.

Never leave a child, adult, or animal inside a parked vehicle. According to the National Weather Service, temperatures inside a car can rise quickly, even when outdoor temperatures are only in the 70s. Cracking a window does not make the vehicle safe.

Personal Safety: How to Survive a Heat Wave

Hydrate Before You Feel Thirsty

1. Drink water often – well before you start feeling thirsty.
2. Choose nonalcoholic, low-sugar drinks.
3. Consult your doctor for chronic conditions.

Most people can replace lost salt by eating normal meals and drinking enough water. If you sweat for several hours during your workday or through exercise, a balanced electrolyte drink may help. Skip salt tablets unless a doctor tells you to take them.

Dress Like the Heat Is the Dress Code

Sunburn makes it harder for your body to release heat.

1. Wear loose, light-colored, lightweight clothing.
2. Add a wide-brim hat and sunglasses.
3. Put on high-quality sunscreen before you go outside.

Move the Day, Not Just Your Body

1. Schedule yard work, deliveries, exercise, and outdoor jobs for early morning or evening.
2. Slow down and take more breaks than usual.
3. Outdoor workers should rest in shade, drink often, and build up to heavy work over time.

Business owners should rotate outdoor crews, add shaded rest areas, and keep water easily accessible. A heat plan should be as normal as a fire plan for businesses.

Start a Heat Wave Check-In Chain

Heat waves are especially dangerous for people who live alone. Create a simple check-in plan for older relatives, neighbors, and anyone without reliable air conditioning.

Do not just ask, “Are you okay?” Ask specific questions:

• Is your air conditioner working?
• Have you had water today?
• Do you feel dizzy, weak, sick, or confused?
• Do you need a ride to a cooling center?

A “thumbs-up emoji” is nice. A real check is better.

Fortify Your Fortress: Prepare Your Home or Business

Your home is your first line of defense. Unfortunately, it can also turn into a giant heat trap if sunlight and hot air keep getting inside. The goal is to slow the heat down and improve cooling speed.

Use the Lockdown Strategy

Close blinds and curtains before the hottest part of the day. Keep windows shut while outdoor air is hotter. Open them only at night, when outdoor air is cooler, and conditions are safe.

The U.S. Department of Energy recommends window coverings to block summer sun. Night ventilation can help release stored heat when cooler air is available.

Seal the Leaks

Weatherstripping and caulk help stop hot air from slipping inside. Insulation slows heat flow through walls, ceilings, and attics. Both can improve comfort and reduce your cooling bill.

Renters should ask the property owner to repair broken seals, unsafe windows, or a failing cooling system. Removable curtains, draft stoppers, and temporary weatherstripping may also help when lease rules allow them.

Stop Making Extra Heat Indoors

Your oven may be great at cooking dinner. It’s also great at cooking your kitchen. During the hottest part of the day, use a microwave, slow cooker, air fryer, outdoor grill, or no-cook meal when possible.

Run the dishwasher, washing machine, and dryer later in the evening. These appliances can add heat to your home and increase electricity demand during busy hours.

Depending on your electricity plan, shifting appliance use to off-peak hours may also reduce costs. Peak and off-peak hours are in effect when enrolled in a time-of-use plan. Prices of electricity change based on day of the week and time of day.

Peak hours often occur in the afternoon and early evening, when homes and businesses use the most electricity. However, exact hours depend on your utility and plan.

AC Maintenance Checklist

• Check the air filter every month during heavy summer use.
• Replace or clean dirty filters as directed by the manufacturer.
• Keep supply and return vents open and clear.
• Remove leaves and debris from around the outdoor unit.
• Check that the thermostat works.
• Schedule professional service if the system makes odd sounds, leaks, freezes, or cannot hold a safe temperature.

ENERGY STAR says a dirty filter can slow airflow, raise energy use, and damage equipment. It also recommends checking filters monthly and having cooling systems inspected before the busiest season.

Creative Cooling Strategies for Indoor and Outdoor Spaces

Try the Ice Bowl Fan Trick

Place a bowl of ice in front of a box fan so air passes over it. The nearby breeze may feel cooler, but it will not cool a whole home. Think “tiny Arctic sidekick,” not “homemade central AC.” Keep water far from cords and outlets.

Make Sleep Less Sweaty

Use light cotton sheets, take a cool shower, and sleep on the lowest level of the home. If the room stays dangerously hot, go to an air-conditioned home, hospital, library, or other cool public place.

Build an Outdoor Cool Zone

Use a covered patio, canopy, umbrella, tree cover, or awning to create a cooler outdoor space. A water mister can help, but keep water away from plugs and powered tools. Move to air-conditioned public places when home or work cooling is not enough.

Knowledge Is Safety: Stay Informed and Find Help

Track the Heat Index

Check the local National Weather Service forecast. Watch the heat index, overnight low, air quality, and event length. National Weather Service heat alerts may be issued when the heat index is expected to reach roughly 105°F to 110°F for two or more days. Local rules can differ, so follow the alert issued for your area.

Enable Wireless Emergency Alerts. Follow your city, county, utility, and emergency management office. A NOAA Weather Radio adds backup when mobile service is limited.

Get Help With Cooling Bills

Cooling is a health need during extreme heat. If the bill is becoming hard to pay, do not wait for a shutoff notice.

The ElectricityRates.com energy assistance guide explains that the Low Income Home Energy Assistance Program may help eligible households with cooling costs, bill assistance, emergencies, weatherization, and some energy-related repairs. The Weatherization Assistance Program may also support insulation, air sealing, and efficiency upgrades. Rules and funding differ by state.

Contact your utility, housing office, health department, or community action agency. Ask about payment plans, cooling centers, shutoff protections, and emergency AC help.

Review Your Electricity Plan

A lower energy supply rate will not stop a heat wave, but it can help control summer costs.Residents in Energy Choice areas can use our marketplace to compare the best available plans by ZIP Code.

Our guide on switching electricity providers explains how to compare plans, rates, contract terms, and provider details. A switch may take one or two billing cycles, so treat it as a savings strategy rather than an emergency fix.

Beat the Heat Before It Beats You

A U.S. summer heat wave can feel endless, but your plan does not need to be complicated.

Drink water. Watch for heat illness. Check on your loved ones and pets. Use sun protection outside. Maintain your AC and use cooling centers when needed. Shift flexible energy use away from peak hours, but never risk your health for a smaller bill.

The best time to prepare is before the weather forecast map turns bright red. Make your checklist now, share it with your family or team, and keep your cool when summer turns up the heat.