10 Expert Tips on How to Stay Cool and Safe During a Heat Wave

When a heat wave settles in, the difference between comfort and a medical emergency often comes down to preparation. Extreme heat sends people to emergency rooms in surging numbers on major and extreme risk days, and simple steps taken early can keep a dangerous stretch from turning into a crisis.

Staying cool and hydrating frequently are the two most important things you can do, but there's more to it than cranking the AC and drinking water. Here's what to know before the next stretch of dangerous heat hits.

What a Heat Wave Really Is

Prolonged hot spells are often driven by what meteorologists call a heat dome, a stubborn zone of high pressure that traps warm air beneath it. These systems don't behave like typical summer weather, which is why they can push temperatures to record-breaking levels for days on end.

"So what a heat dome really is, is a big high pressure system," Dr. Erik Nielsen of Texas A&M University told Campus Insights Media. "High pressure systems like this heat dome tend to be in a situation where they're not moving quite as fast, and so they tend to kind of sit over areas for long periods of time if there's not another storm system to kind of nudge it out of the way."

The National Weather Service rates heat conditions from Level 1 to Level 4, and ER visits spike sharply once regions hit the higher tiers. Recent years have brought some of the most extreme readings on record. The continental US saw its most abnormally hot March in 132 years of records, and Europe has faced unseasonable highs approaching 104 degrees.

Warning Signs of Heat Illness

Heat illness doesn't affect everyone the same way. Certain medications and underlying health conditions can make it harder for the body to regulate temperature, or even to notice that something has gone wrong. Recognizing the progression early is the single most important skill you can have during a heat wave.

Early warning signs include heavy sweating, muscle cramps and headache. If any of these appear, stop what you're doing, move to an air-conditioned space and drink cold water. Heat exhaustion adds a faster heart rate and dizziness to the mix. Heat stroke, marked by confusion, slurred speech or fainting, is a 911 emergency.

10 Ways to Stay Cool During a Heat Wave

These strategies come from heat physiologists, medical experts and public health guidance. Layered together, they can keep a home without central air conditioning livable and a hot night bearable.

1. Find air conditioning if you don't have it. Movie theaters, malls and public libraries are all reliable options. Many communities set up designated cooling centers during heat emergencies. The Low-Income Home Energy Assistance Program can help cover the cost of a window unit, according to the National Council on Aging, and local nonprofits often assist too.

2. Use fans, but know their limits. Fans work well up to a point. "At least up until 38 degrees Celsius (100 degrees Fahrenheit). What matters is the temperature of the room that we are in currently. So, inside our home, inside our work, wherever that might be," heat physiologist Daniel Gagnon of the Montreal Heart Institute and Université de Montréal told CBC. His research found fans helped lower body temperature and reduced the heart's workload, particularly in older adults. Beyond that threshold, though, fans backfire. "A fan will just create a convection oven and you'll just heat up a lot faster, especially in older adults," Betsy Gideon, a postdoctoral research fellow at UT Southwestern Medical Center, told CBC.

3. Spritz your skin with water. A plant-misting spray bottle or a cold shower creates evaporative cooling that mimics sweating. "Applying additional water to the skin kind of creates pseudo-sweat, if you will, and then allows them to have some evaporative cooling. A fan can aid in evaporation of that sweat because it just provides more airflow," Gideon said.

4. Block out windows during the day. Cover sun-facing windows, especially west-facing ones, with a blanket or dark sheet to keep interior temperatures from climbing. Once the sun goes down, open windows and run fans to pull in cooler night air.

5. Skip strenuous outdoor activity. Push runs, yard work and other intense exertion to early morning or after sunset whenever possible.

6. Don't use the stove or oven. Cooking indoors dumps extra heat into your living space. Cold meals, salads and no-cook options make a real difference on a hot day.

7. Eat cooling foods. Water-rich fruits like watermelon help fend off heat, Dr. Quinones-Camachotold The New York Times. If you eat salty foods, drink extra water to balance it out, and skip hot dishes when you can.

8. Sleep smarter. Breathable cotton sheets, a fan positioned near the bed and sheets lightly misted with cold water can all lower nighttime temperatures. Some people stash pillowcases in a plastic bag in the freezer during the day. A cold bath or shower right before bed helps lower core temperature.

9. Wear cold socks to bed. Cooling your feet helps drop overall body temperature. Toss a pair of socks in the fridge during the day and slip them on at bedtime.

10. Hydrate, and cut evening alcohol and caffeine. Dehydration disrupts nighttime temperature regulation and can cause overheating. Keep a glass of cold water by the bed. Alcohol worsens sleep quality, and caffeine acts as a diuretic that encourages fluid loss and can raise body temperature.

Know Your Workplace Rights

Outdoor and warehouse workers face some of the highest heat risks, but protections vary sharply by state. Washington, Oregon, California, Nevada, Colorado, Minnesota and Maryland have specific workplace heat rules on the books, according to the Natural Resources Defense Council. Most other states don't, and enforcement can be inconsistent even where laws exist. Knowing what your state requires, including water breaks, shade access and acclimatization periods for new workers, is worth the few minutes of research before the next heat wave arrives.

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This story was originally published July 5, 2026 at 9:56 AM.