As California experiences longer, more intense heat waves and could be on track for its hottest year on record, health experts are urging people to take simple steps to prevent heat-related illnesses. In the United States, heat is a leading cause of weather-related deaths, more than hurricanes, floods, and wildfires. Earlier this month, Governor Gavin Newsom announced an Extreme Heat Action Plan to help communities across the state adapt to rising temperatures.
“Heat-related illnesses can develop faster than many people realize,” said Dr. Scott Flinn, regional medical director at Blue Shield of California Promise Health Plan. “The good news is that many heat-related emergencies can be prevented by taking a few simple precautions and knowing when to seek help.”
From staying hydrated to recognizing the warning signs of heat stroke, Dr. Flinn shares five ways to stay safe during extreme heat.
1. Stay hydrated
When temperatures rise, your body loses more fluids through sweat, increasing the risk of dehydration. “Don’t wait until you’re thirsty to drink water,” Dr. Flinn said. “By the time you feel thirsty, you may already be dehydrated.” Drink water regularly throughout the day and limit your alcohol consumption, which can contribute to dehydration. Also, monitor the color of your urine – darker yellow urine can be a sign of dehydration.
2. Find a cool place
Spending time in air-conditioned spaces or moving to shaded areas can significantly reduce the risk of heat-related illness. If you don’t have air conditioning at home, consider visiting a cooling center, library, or another public indoor space. If you are in Los Angeles County, consider stopping by one of L.A. Care and Blue Shield Promise’s 14 Community Resource Centers to beat the heat. The Centers offer a variety of programs and classes that are free and open to anyone in the community.
Blue Shield also regularly supports organizations that plant trees and create shade, such as ShadeLA, a coalition led by USC and UCLA that’s working to expand shade and cooling infrastructure in Los Angeles neighborhoods most vulnerable to extreme heat. A reusable 1,500-square-foot shade structure supported by Blue Shield recently provided cooling space for hundreds of attendees at a City of Los Angeles World Cup watch party in South Los Angeles. ShadeLA found temperatures under the structure to be up to 44 degrees cooler.
“We often think about avoiding direct sunlight, but it’s just as important to avoid prolonged exposure to high temperatures,” said Dr. Flinn.
3. Know the warning signs of heat exhaustion
- Heavy sweating
- Dizziness or lightheadedness
- Headache, nausea, or vomiting
- Muscle cramps
- Shortness of breath
- Weakness, fatigue, or raised body temperature
“If someone is experiencing these symptoms, move them to a cooler place, have them rest, and encourage them to sip water,” said Dr. Flinn. “If they seem to be in a continued state of distress, don’t hesitate to call 911.”
4. Also watch for signs of heat stroke
- Confusion or unusual behavior
- Loss of consciousness
- High body temperature
- Hot, red skin, or pale skin, depending on how long a person has been exposed to heat
- Rapid pulse
- Profuse sweating *Note: If someone shows any of these symptoms, and is NOT sweating, that could be a sign they are in the late stages of heat stroke.
“It’s important to remember that there is no single temperature that defines heat stroke. If someone has a temperature of above 100 degrees and is experiencing mental status changes, they may be having heat stroke,” said Dr. Flinn. “Every minute matters, so again, a call to 911 or an immediate visit to your local emergency room is critical here.”
5. Check on neighbors, friends, and family
Extreme heat can be especially dangerous for adults 65 and older, infants and young children, and people with chronic health conditions. A quick call, text, or visit can help ensure someone has access to water, a cool place to stay, and support if needed. “Looking out for one another is one of the most effective ways to prevent serious heat-related illnesses,” Dr. Flinn said.
Dr. Flinn also stresses the importance of never leaving a young child or a pet in a vehicle, even for a few minutes. Temperatures inside vehicles can rise rapidly, with serious consequences. Each year in the United States, an average of 37 children lose their lives after being left in hot vehicles. Since 1998, more than 1,000 children have died in these preventable tragedies.
As warmer temperatures continue well into the fall across much of California, staying hydrated, finding cool spaces, recognizing warning signs early, and checking on vulnerable neighbors can help prevent heat-related emergencies and keep communities safe.