Keep Your Cool During the Hot Days of Summer July 10, 2025 July and August are typically the hottest months of the year in Oregon, and it is not uncommon for temperatures to reach triple-digits. When it is hot outside, keeping cool is a priority. While heat-related illness is preventable, many people get sick, and even die, from extreme heat each year. What Causes Us to Overheat The two main factors affecting your body’s natural ability to cool itself are high humidity – because your sweat will not evaporate as quickly – and personal factors such as age, obesity, fever, dehydration and heart disease, to name a few. People ages 65 and over, children younger than two and people with chronic disease and/or mental illness are most at risk for heat-related illness. Early signs of dehydration include fatigue, thirst, dry lips and tongue, lack of energy and feeling overheated. Children of all ages are especially susceptible to dehydration and heat-related illness because a child’s body surface area makes up a much greater proportion of their overall weight compared to an adult. “Often times kids wait until they are thirsty to drink which means they may already be slightly dehydrated,” said Nicole Kramer, PA-C, of Samaritan Walk-In Clinic – Geary St. “Alternatively, we should encourage cold water early on and then steadily throughout the day to stay hydrated and prevent heat-related illnesses.” It is important for people of all ages to watch for signs of heat exhaustion or heat stroke (which can be fatal if left untreated), including dizziness, nausea, vomiting, headache, weakness, muscle pain, a temperature of 104 degrees or greater, lack of sweating, rapid breathing and heartbeat, confusion or unconsciousness. If you experience any of these symptoms, seek medical attention immediately. Tips to Stay Cool Most heat stroke deaths are accidental and preventable. To keep your cool and stay healthy during the hottest days of summer, the Centers for Disease Control & Prevention recommends the following for people of all ages: Stay in air-conditioned buildings as much as possible during hot weather. If your home is not air-conditioned, you can reduce your risk for heat-related illness by spending time in public facilities that are air-conditioned and using air conditioning in vehicles. Whenever possible, do not rely only on a fan as your primary cooling device during an extreme heat event. Drink more water than usual and don’t wait until you’re thirsty to drink. Take cool showers or baths to cool down. Don’t use the stove or oven to cook—it will make you and your house hotter. Limit outdoor activity, especially midday when the sun is hottest. Wear loose, lightweight, light-colored clothing. NEVER leave children or pets in cars – not even for a few seconds or minutes. Get in the habit of always opening the back door to check the back seat before leaving your vehicle to make sure no child or pet has been left behind. Seek medical care immediately if you or loved one has symptoms of heat-related illness, such as a body temperature of 104 degrees or higher; hot, red, dry or damp skin; fast strong pulse; headache; dizziness; nausea; confusion or loss of consciousness. Keep Your Cool While Working Outdoors The Occupational Health & Safety Administration also offers these important recommendations to prevent heat illness for those who work outside in the heat: Hydrate before, during and after work. Drink one cup of cool water every 20 minutes, even if you aren’t thirsty. For longer jobs, drinks with electrolytes are best. Avoid energy drinks and alcohol. Find shade or a cool area for rest breaks that allow your body to recover. Dress for the heat. A hat and light-colored, loose-fitting, breathable clothing are ideal. If wearing a face covering, change it if it becomes wet or soiled. Check on others verbally often. Not everyone tolerates heat the same way. Understand personal risk factors. “We must also remember that each person responds and tolerates heat differently,” said Kramer. “Thus, it is also important that we are checking in on friends and neighbors just as someone would do for us. That way we can enjoy the warm summer months in Oregon, while staying cool!” Learn more about dehydration and heat stroke.
