Beating the Heat

7 tips to help you stay cool, comfortable, and safe

1. Hydrate: Drink plenty of water throughout the day to avoid dehydration, especially when it’s hot. The National Institute on Aging recommends drinking at least 8 cups (64 ounces) of water daily, but you may need more based activity level, sweat volume, and climate.
2. Clothing: Opt for lightweight, loose-fitting, light-colored clothing made from breathable fabrics like cotton. These materials allow air circulation, helping to keep you cooler.
3. Air Movement: Use fans to circulate air and maintain a comfortable indoor temperature. If you don’t have air conditioning at home, consider spending time in public places that offer it.
4. Bathing: Refresh your body with a cool shower or bath; both can reduce your body temp & provide relief from the heat.
5. Stay Inside: Avoid strenuous outdoor activities during the hottest parts of the day (usually 10AM to 4PM). If you need to be outside, try to stay in the shade and take frequent breaks.
6. Gear: Use products like cooling towels, misting fans, or ice packs to cool your body when outdoors. These can be especially useful during sports or other physical activities.
7. Avoid Hot Food & Drink: Eating hot or heavy meals can increase your body temp. Choose light, cold meals and beverages to help you stay cool.

Identifying Heat-related Illnesses
Know the signs and symptoms of heat-related illness, which can range from mild discomfort to life-threatening crisis.

Heat Cramps: Muscle cramping, usually in the legs or abdomen. Excess sweating. Fatigue. Weakness.
Heat Exhaustion: Heavy sweating. Feeling of being very hot. Weakness. Fatigue. Dizziness. Lightheadedness. Nausea or vomiting. Headache. Pale, cool, moist skin. Rapid, shallow breathing. Increased heart rate.
Heat Syncope (Fainting): Feeling lightheaded or dizzy. Fainting or passing out. Pale, cool, moist skin.
Heat Rash: Red clusters of small blisters or pimples on the skin, with a prickling or tingling sensation. Itching.
Heat Edema: Swelling, usually in ankles or feet. Mainly occurs when standing or sitting for long periods in the heat.
Heat Stroke (a medical emergency): Extremely high body temp (>103°F or >39.4°C). Altered mental state or confusion. Hot, dry skin (lack of sweating). Rapid, strong pulse. Nausea or vomiting. Seizures. Unconsciousness.

If you or someone else exhibits symptoms of heat-related illness, it’s essential to take immediate action. Move the person to a cooler place, provide water to drink (if conscious and not vomiting), and try to cool them down using cold packs, wet cloths, or a fan. Seek medical attention promptly, especially in the case of heat exhaustion or heat stroke.

A ProgressiveHealth Prevention Specialist is a health care professional who has the expertise to support and promote a safer approach to work. They are trained to work within the OSHA First Aid rule, leading to a high success of discomfort resolution, reducing unnecessary off-site medical referrals, in addition to restrictions management functions. For more information, contact ProgressiveHealth at