Extreme heat safety tips can help protect your health as summer temperatures rise across the United States. Public health officials warn that high heat can quickly become a medical emergency, especially for older adults, children, outdoor workers, and people with chronic illness.

Across the United States, hotter days are arriving earlier, lasting longer and placing more people at risk for heat-related illness. The Centers for Disease Control and Prevention says heat can affect the body quickly when it is no longer able to cool itself. What may begin as dizziness, headache, nausea, muscle cramps, or heavy sweating can progress to heat exhaustion or heat stroke, a life-threatening condition that requires emergency medical care.

The concern is especially high for older adults, infants and young children, pregnant people, outdoor workers, people with chronic illnesses, and those who do not have reliable access to air conditioning. Heat can worsen heart disease, diabetes, asthma, kidney disease, and some mental health conditions. Some medications can also affect sweating, hydration, or the body’s ability to regulate temperature.

Health experts also warn that extreme heat is not experienced equally. Communities of color, immigrant communities, and low-income neighborhoods often face greater exposure because of older housing, fewer trees, more pavement, limited access to cooling, and jobs that require long hours outdoors. In many cities, these neighborhood conditions create “urban heat islands,” where temperatures can be much higher than in nearby areas with more shade and green space.

As summer heat intensifies, public health officials are urging people to take five steps that could protect their health and the health of those around them.

The first is to drink water before the body sends warning signs. Thirst is not always an early enough signal, especially during a heat wave or while working, exercising, or traveling outdoors. Drinking water regularly throughout the day can help prevent dehydration before symptoms begin. People who sweat heavily or work for long periods in hot conditions may also need electrolytes, while those with heart or kidney conditions should ask a health care provider how much fluid is safe for them.

The second step is to treat cooling as a form of prevention, not a luxury. Air conditioning is one of the strongest protections against heat-related illness. For people without reliable air conditioning at home, cooling centers, libraries, community centers, shopping centers, and other public indoor spaces can provide important relief. Even a few hours in a cool space can help reduce the strain heat places on the body. At home, closing curtains during the day, avoiding oven use, and limiting activities that raise indoor temperatures can also help keep living spaces safer.

The third step is to plan outdoor time more carefully. The hottest hours of the day are often the most dangerous for exercise, errands, yard work, sports, and community events. When possible, outdoor activity should be scheduled for early morning or evening. People who must be outside should take breaks in shade or air conditioning, wear lightweight clothing, use sunscreen, and pay attention to early symptoms rather than trying to push through them. Employers also have a responsibility to reduce risk for workers by providing water, rest, and shade during hot conditions.

The fourth step is to check on people who may not be able to protect themselves easily. Extreme heat can be especially dangerous for older adults, people with disabilities, people living alone, children, and families without transportation. A phone call, text message, or visit can help determine whether someone has water, cooling, medication, and a safe place to go. Children and pets should never be left in parked cars, even for a short time, because temperatures inside vehicles can rise quickly and become deadly.

The fifth step is to know when heat becomes an emergency. Heat exhaustion can cause heavy sweating, weakness, dizziness, nausea, headache, and fainting. A person with these symptoms should be moved to a cooler place, given water if they can drink safely, and cooled with damp cloths, air conditioning, or a cool shower. Heat stroke is more serious and may cause confusion, loss of consciousness, seizures, very high body temperature, or hot skin. If heat stroke is suspected, 911 should be called immediately while cooling begins.

Federal health officials have also encouraged residents to use tools such as the CDC HeatRisk Dashboard, which allows people to search local heat conditions by ZIP code and review recommended protective actions. The CDC’s Heat & Health Tracker also provides information on heat events, health risks, and local resources.

As climate change contributes to more frequent and intense heat events, experts say heat safety must become part of routine summer planning. Staying hydrated, finding cool spaces, adjusting outdoor activity, checking on vulnerable people, and recognizing warning signs are simple steps, but they can be lifesaving.

Extreme heat can be dangerous, but many heat-related illnesses are preventable. This summer, protecting health will depend not only on responding when someone becomes sick but also on preparing before the hottest days arrive.

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