Don’t Sweat It: Staying Safe and Healthy in Extreme Heat
June 30, 2026 | Tags:
While you might think summer heat is just hot weather, extreme heat causes the most deaths out of any weather-related hazard. As heatwaves are a reality of summer, especially summers in Ohio, it’s crucial to stay vigilant about your health to avoid serious illness or a medical emergency.
Why is extreme heat dangerous?
Your body is responsible for regulating its internal temperature. When factors like the environment affect this process, your body must work harder to cool itself. This additional stress increases your risk of injury or illness.
Extreme temperatures can affect everyone, but especially vulnerable populations, like:
- Pregnant women
- Older adults
- Children and infants
- Athletes and outdoor workers
- People with chronic conditions, like diabetes, asthma and cardiovascular disease
What are the symptoms of heat-related illness?
Be aware of symptoms for life-threatening, heat-related illnesses like heat exhaustion and heat stroke. These two illnesses are often discussed interchangeably. While they share some symptoms and one can lead to the other, they are both dangerous when left untreated:
- Heat exhaustion: Symptoms include heavy sweating, cold, clammy skin, dizziness, headaches, muscle cramps, rapid and weak pulse, nausea or vomiting, and high body temperature between 101 degrees Fahrenheit (38.3 degrees Celsius) and 104 F (40 C).
- Heat stroke: Symptoms include blurred vision, confusion, delirium or dizziness, slurred speech, dry, red skin, seizures and high body temperature above 104 F (40 C).
If you notice signs of heat exhaustion:
- Get out of the heat quickly.
- Rehydrate with small sips of water.
- Lower body temperature by placing cool compresses on neck, armpit and groin.
Heat stroke is a medical emergency and can become life-threatening quickly. If you notice signs of heat stroke, call 911 immediately.
How to stay safe during extreme heat
Follow these tips to help prevent heat-related injuries and stay safe during extreme heat:
- Limit your exposure: Avoid going outside or exercising during the hottest time of day, especially in the afternoons and early evenings. Find shade under umbrellas, trees or other forms of shelter.
- Cool down indoors: Close and cover windows to block direct sunlight. Limit use of heat-generating appliances and electrical devices when possible. Take cool showers or baths or wet skin with a damp cloth or spray. Check your local area for cooling centers.
- Keep your body cool: Wear loose-fitting, lightweight clothing. If outdoors, wear sunglasses and wide-brimmed hats.
- Hydrate, hydrate, hydrate: Drink water regularly throughout the day and avoid beverages that can dehydrate you, like alcoholic, sugary or caffeinated drinks.
- Prepare ahead of time: Monitor upcoming weather to stay informed about heat risks. Track heat forecasts in your area.
- Stay safe around water: Many people cool off by swimming, so follow tips to stay safe. Never swim alone, stay vigilant and know the signs of someone drowning and when to call for help. Make learning to swim and water safety skills a priority.
- Keep pets safe: Never leave pets outdoors or in a parked vehicle during extreme heat. Walk pets early in the morning or later in the evening when the ground is cooler. Make sure they have unlimited access to fresh water.
Awareness during extreme heat is crucial
Protecting yourself and others from extreme heat helps keep you safe and reduces health risks. Talk with your primary care provider (PCP) if you have questions or concerns about how rising temperatures may affect your health, including medications you’re taking. Some medications can affect heat tolerance and increase the risk of sun sensitivity or dehydration. You can also ask your pharmacist about how your medications can affect you from exposure to heat or sun.
If you don’t have a PCP, Medical Mutual can help. Use our Find a Provider tool in the My Health Plan portal or call the Customer Care number listed on your member ID card.