Health & Safety Tips to Keep You Cool in Summer Heat

It's important to ease into physical activities as the summer heats up and be aware of the symptoms of heat illness.

As temperatures continue to rise during the summer season, health officials are reminding Vermonters to ease into physical activities and be aware of the symptoms of heat illness.

Even when temperatures are in the 80s, people are at higher risk for dehydration, muscle cramps, headache, nausea, fainting, or even heat stroke, especially before our bodies are used to the change.

“As the weather heats up, it’s important to take it easier than usual, have a safe place to go if your house gets too hot, and check on folks that might need extra support,” said Jared Ulmer, climate and health program manager with the health department. “It takes our bodies up to two weeks to adjust to hotter weather.”

Heat waves in the past two years have sent dozens of Vermonters to the emergency room and caused at least three deaths.

Tips for Staying Safe & Healthy in Hot Weather:

• Drink plenty of water, or non-alcoholic and decaffeinated fluids.
• Seek relief in air-conditioned spaces or other cool and shaded places. You can find an interactive cooling sites map at HealthVermont.gov/hot-weather.
• Some lakes, ponds, and rivers, especially larger ones, may still be too cold for swimming, so approach the water carefully if you want to take a dip to cool off.
• Keep windows closed when it is hotter outside than inside. Close window shades in your home or office during the day. Avoid using appliances and lights that generate heat.
• Look Before You Lock! Never leave children, people with disabilities, older adults, or pets in a closed vehicle.
• Check on family, neighbors and others that might need extra support staying cool and hydrated.

Rest in a cool place and drink fluids if you start experiencing symptoms of heat illness. If symptoms continue, get worse, or if someone you are with seems confused, loses consciousness, or suddenly stops sweating, dial 9-1-1 and try to cool the person while waiting for help to arrive.

Older adults, people with disabilities, and people managing chronic health conditions are often at the highest risk of severe heat illnesses. Other people at high risk include those who work or exercise outdoors, people who are unhoused, pregnant people, young children and people using drugs or alcohol. Consecutive hot days with warm overnight temperatures are particularly dangerous for people without air conditioning – especially if they live alone.

The National Weather Service issues a heat advisory, watch, or warning when the forecasted heat index is dangerously high. Visit weather.gov/btv/heat for a detailed heat forecast and safety information or look for #VTHeatSafety on social media.

Additional helpful resources include:

• National Weather Service – weather.gov/btv @NWSBurlington
• Vermont Department of Health – HealthVermont.gov/hot-weather @HealthVermont
• Vermont Emergency Management – vem.vermont.gov @vemvt

Vermonters are also encouraged to subscribe to VT Alert at vem.vermont.gov/VTAlert to be notified by phone, text or email when a heat alert is issued.

We encourage everyone to spend time outside and make the most of summer in Vermont summer, however, keep in mind the heat conditions, and plan accordingly.

Written by staff at the Vermont Department of Health