Extreme Heat

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• العربية - Arabic
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• پښتو - Pashto
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• Tiếng Việt – Vietnamese

• العربية - Arabic
• English
• دری - Dari
• Kajin Ṃajeḷ - Marshallese
• پښتو - Pashto
• Español - Spanish
• Русский - Russian
• Українська - Ukrainian
• Tiếng Việt – Vietnamese

• العربية - Arabic
• English
• دری - Dari
• Kajin Ṃajeḷ - Marshallese
• پښتو - Pashto
• Español - Spanish
• Русский - Russian
• Українська - Ukrainian
• Tiếng Việt – Vietnamese

For guidance on when to cancel an outdoor event or move indoors.

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• Kajin Ṃajeḷ - Marshallese
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Heat stroke occurs when the body is unable to regulate its temperature and is the most dangerous form of heat-related illness. During a heat stroke, the body’s temperature rises rapidly, up to 106° F within 10 to 15 minutes, the sweating mechanism fails, and the body cannot cool down. Without emergency treatment, heat stroke can cause death or permanent disability.

Symptoms

• A body temperature above 103° F
• Red, hot and dry skin that is not sweating, a fast, strong pulse
• Headache
• Dizziness
• Nausea
• Confusion
• Unconsciousness

What To Do

If you see any of these signs, get immediate medical assistance.¹

Heat exhaustion can develop after several days of exposure to high temperatures and inadequate replacement of fluids. The result is heat exhaustion which is the body’s response to an excessive loss of the water and salt that comprises sweat. Those prone to heat exhaustion are the elderly, people with high blood pressure and people working or exercising in a hot environment.

Symptoms

• Excessive sweating
• Paleness
• Muscle cramps/aches
• Tiredness
• Weakness
• Dizziness
• Headache
• Nausea or vomiting
• Fainting

What To Do

Seek medical attention if any of these symptoms are severe.

Heat cramps tend to affect people who sweat a lot during strenuous activity. Such sweating reduces the body's salt and moisture levels. Low salt levels are usually the cause of heat cramps along with a symptom of heat exhaustion.

Symptoms

Heat cramps are muscle pains or spasms that usually occur in the abdomen, arms or legs. Heat cramps are generally in association with strenuous activity.

What To Do

• Stop all activity and sit calmly in a cool place.
• Drink clear juice or a sports drink.
• Do not return to strenuous activity for a few hours until the cramps are finished.
• Seek medical attention if your heat cramps occur for over an hour.

Sunburns should be avoided because they can damage the skin. Most sunburns are considered to be mild, but a more severe sunburn may require medical attention.

Symptoms

The skin becomes:

• Red
• Painful
• Abnormally warm

What To Do

• Avoid repeated sun exposure.
• Apply cold compresses or immerse yourself in cool water.
• Apply moisturizing lotion to affected areas.
• Do not break any blisters.

Treating sunburn typically does not require medical assistance. People should seek medical attention if they:

• Have severe sunburns covering more than 15% of the body
• Are experiencing dehydration
• Have a high fever (>101° F)
• Are experiencing extreme pain that persists for longer than 48 hours²

Heat rash is a skin irritation caused by excessive sweating during hot and/or humid weather. Heat rash is especially common in young children.

Symptoms

Heat rash looks like a red cluster of pimples or small blisters. It generally occurs on the neck, upper chest, in the groin, under the breasts or in elbow creases.

What To Do

• Cool the skin where heat rash is present with a cool cloth or by taking a cool shower or bath; then keep skin cool and dry
• Do not use oily lotions, perfumed shower gels or creams
• Wear loose cotton clothing
• Avoid further exposure to heat

Treating heat rash does not typically require medical assistance.

People who exercise in extreme heat are more likely to experience heat-related illness and dehydration. However, there are steps that individuals can take to protect themselves during heat events.³

• Where possible, limit outdoor activity—particularly in the middle of the day when it’s hottest.
• If workouts must take place outdoors, reschedule to cooler parts of the day.
• Wear sunscreen and don’t forget to reapply as directed on the packaging.
• Drink plenty of water. Maintaining good hydration before and during exercise is important. For longer workouts, time your drinking intervals so that you can avoid waiting until you are thirsty to drink.
• Check in on others. Keep an eye on your teammates and workout buddies and monitor for signs of heat related illness—ask them to keep an eye on you, too.
• Opt for loose, breathable, lightweight and light-colored clothing.

Know the signs of heat-related illness.

Infants and young children are vulnerable to heat-related illness because they need others to ensure their well-being during hot weather. Parents and caregivers should know the signs of heat-related illness and follow recommendations for keeping cool during heat events.⁴

Here are a few more things for parents and caregivers to keep in mind:

Never leave children and infants in a parked car

According to the CDC, children are at greatest risk for heat stroke and even death when left unattended in a car. Even when it’s cool out, cars can heat up to dangerous temperatures quickly. Cracking a window is often not enough to offset the high temperatures inside—a car can heat up by 20°F within 10 minutes—even with a window open.

Check on infants and young children—make sure they are staying cool and hydrated

Dress children and infants in lightweight, light-colored, loose clothing. Make sure they’re getting plenty to drink, and avoid drinks that contain a lot of sugar or drinks that are very cold.

Individuals living in lower-income households, and individuals from certain racial and ethnic communities are more likely to experience adverse outcomes due to heat events, and this has to do with a concept known as the heat island effect.

The U.S. Environmental Protection Agency (EPA) defined heat islands as “Urbanized areas that experience higher temperatures than outlying areas.”⁵ This is caused by the fact that paved surfaces, buildings and other structures found in cities absorb and reflect heat more readily than natural surfaces like forests, lakes and grasslands. This makes cities hotter.

Within cities and urban areas, there are higher concentrations of such structures in some areas interspersed with greener spaces in others. This results in “heat islands.” Essentially, these are parts of a city that are even hotter than other areas, as they typically have fewer greenspaces, trees and other heat-absorbing features. Residents in these areas are more likely to experience heat-related illness and death.⁶

According to a review of research conducted by the EPA, individuals with low incomes and those who are Black, Indigenous, or People of Color are more likely to live in areas where heat islands occur, and further, these tend to be areas that were historically redlined neighborhoods.⁶ Redlining, which is no longer legal, was the practice of outlining non-white neighborhoods on government maps to indicate areas that presented a greater financial risk for real estate investment.

Further Reading: Learn More About Redlining and the Inequity Caused by Heat Islands

• U.S. Environmental Protection Agency Heat Islands and Equity
• Gonzaga University Center for Climate, Society and the Environment Spokane Heat Maps

People with chronic medical conditions are more vulnerable to extreme heat for several reasons. Chronic illness can include heart disease, mental illness, poor blood circulation and obesity, all of which are risk factors for heat-related illness.⁷

These medical conditions may make individuals less likely or less able to sense and respond to temperature changes, or they may have to take medications that can worsen the effects of extreme heat. For example, individuals who are overweight or obese tend to retain more body heat, making it harder to stay cool.

• Individuals living with chronic medical conditions or caretakers of individuals with chronic medical conditions should consider the following:
• Talk to your doctor about hydration. Heavy sweating can remove salt and minerals from your body, and having a plan for replacing salt and minerals lost through sweating is important—particularly if your medical condition or the medications you take affect your body’s electrolyte balance.
• Do not engage in heavy activities. Make sure to rest as much as possible.
• Look out for your friends and neighbors and check in on them during heat events—and ask them to check in with you too.

People who are 65 and older are more susceptible to heat-related health issues than others, in part because older adults do not adjust to sudden changes in temperature as easily as younger people. Older adults are also more likely to have chronic medical conditions or take medications that change how the body responds to heat or affect the body’s ability to control body temperature and sweating.⁸

Older adults and caretakers should consider taking the following steps:

• Drink more water than usual—don’t wait until you are thirsty. However, if your doctor has asked you to limit the amount of fluid you drink, or if you are taking water pills, speak with your doctor about how much to drink during hot weather.
• Stay in air-conditioned spaces as much as possible.
• When the temperature in your home is in the high 90s, don’t rely on a fan to stay cool.
• Try to avoid cooking on your stove or in your oven during hot weather—this can add heat in your home.
• Dress in loose, lightweight and light-colored clothing.
• Avoid strenuous activities and make sure to get plenty of rest.
• Look out for your friends and neighbors and check in on them during heat events—and ask them to check in with you too.

People who are pregnant are more likely to experience heat-related illnesses sooner than people who are not pregnant. A pregnant body must work harder to cool itself and the body of the developing baby. Pregnant people are also more likely to become dehydrated. When dehydrated, the body is less able to sweat and stay cool through sweating.

Hot environments, strenuous activity, or a combination of those can cause a pregnant person’s body temperature to rise. Higher-than-normal body temperature may harm a developing baby as increased body temperature and fever have been associated with pregnancy complications and birth defects.⁹

People who are pregnant should take the following precautions during extreme heat events:

• Speak with your health care provider about how to stay hydrated while replacing salts and minerals that your body loses through sweating.
• Do not participate in very strenuous activities in the heat and make sure to rest
• Follow recommendations for staying safe in hot weather

Special consideration should be taken for workers who are likely to spend time working in the heat. For workplace guidance and information about how to plan ahead for hot working conditions, Washington state employers and employees should reference Washington State Department of Labor and Industries Outdoor Heat Exposure Rules.

• Leave pets at home during hot weather—they will be more comfortable there. If you are worried that your home is too warm and that you may have to leave for a cooling center from time to time this summer, prepare earlier in the year, before it’s hot, by calling cooling center locations to find out if they will accept you and your pet.
• Make sure your pet has plenty of water and shade.
• Take your pet out for physical activity, like hikes or runs, during cooler parts of the day in the early morning or in the evening.
• Remember that pavement heats up on hot days, so wait to go for walks until the pavement cools down in the evening or go early in the morning.
• Never leave a pet in a parked car. Even in the shade with the windows cracked, temperatures in a car can increase to temperatures that are deadly very quickly.
• Speak with your veterinarian about how to recognize the signs of heat-related illness in your pet.^10,11

See these resources from the American Veterinary Medical Association and The Humane Society of the United States for more comprehensive information about keeping pets safe during hot weather.

1. During hot weather, you need to increase your fluid intake, regardless of your activity level. A good rule of thumb is to drink before you are thirsty.
2. When working in the heat at a moderate activity level for two hours or less, drink one cup (8 ounces) of water every 15–20 minutes. This equates to about 24–32 ounces per hour. Drinking more often is more effective than drinking large amounts infrequently.¹² If you plan to work in the heat for longer periods, consider a sports drink with balanced electrolytes to replace salts lost through sweat.¹³ 
   Washington state employers and employees should reference Washington State Department of Labor and Industries Outdoor Heat Exposure Rules for workplace guidance.
3. Athletes exercising in the heat should also take hydration into account. Drink more liquid than you normally do, and drink before you are thirsty. Muscle cramping can be an early sign of heat-related illness—and a reminder to stay ahead of your hydration needs.³
4. Don’t drink liquids that contain alcohol or large amounts of caffeine or sugar—these can cause you to lose more fluid.
5. If you are on water pills or your doctor has asked you to limit your water intake, speak with them about the best plan for you during hot weather.¹⁴

TIP: If you have trouble remembering to drink water throughout the day, set alarms on your phone, or consider downloading an app to help you time and track when you drink water. When choosing an app, make sure to look for an app that accounts for physical activity, like taking part in sports or moderate-to-heavy labor outdoors.

1. Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. A low-sugar sports drink or balanced electrolyte drink or mix can help replace the salt and minerals you lose while sweating.¹⁴ You also might consider making your own—there are many recipes online!
2. Speak with your doctor before drinking a sports beverage or taking salt tablets if you are on a low-salt diet, or have diabetes, high blood pressure, or other chronic conditions.¹⁴

1. Wear as little clothing as possible when you are at home.
2. Choose lightweight, light-colored, loose-fitting clothing.
3. Sunburns are harmful because they affect your body’s ability to cool itself. If you have to go outside, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses and putting on a sunscreen with SPF 15 or higher 15-30 minutes before going out or as directed on the sunscreen container. Get the best protection by choosing sunscreens labeled “broad spectrum” or “UVA/UVB protection.”¹⁴ Reapply sunscreen at least every two hours, or more often if you’re sweating or jumping in and out of the water.

1. If you have to be outdoors, limit your activity to morning and evening hours.
2. Rest often in cool or shady areas so that your body can recover.¹⁴
3. For workplace guidance, employers and employees should reference Washington State Department of Labor and Industries Outdoor Heat Exposure Rules.

If you still want to find ways to spend some time outside, choose activities carefully and consider those that may help you to stay cool. For example, Spokane Parks and Recreation splash pads and pools are great places to cool down for free. Splash pads are operational from 9 a.m. – 8 p.m. at 19 parks (opening day varies), and six pools are open Mondays – Saturdays at varied hours.

1. If you’re not used to exercising or laboring in the heat, pace yourself. Start slowly and pay attention to how you’re feeling. If you feel your heart pounding, cannot catch your breath, or feel weak, confused or faint, get into the shade or other cool space and take steps to cool down.¹⁴
2. For workplace guidance, employers and employees should reference Washington State Department of Labor and Industries Outdoor Heat Exposure Rules.

1. Plan to stay indoors as much as you can during extremely hot weather, and if possible, in an air-conditioned place. If you do not have air conditioning at home, consider going to a public space with air conditioning, such as a shopping center or library, or seek out options for local cooling centers. A few hours spent in cooler air can help you stay cooler once you’re back in the heat.¹⁴
2. Taking a cool shower or bath are good ways to cool off.
3. Avoid eating hot, heavy meals—they just make you warmer.¹⁴

Consider other ways to keep your home cooler.

1. Close your blinds during the day, and avoid using your stove and oven. Instead, try cooking on a grill outside if that is an option or prepare foods that can be safely eaten cold, like a salad, or cooked with devices that put off less heat, like a microwave.¹⁵
2. Use heat-producing appliances such as dishwashers and dryers in the early morning or late evening hours.¹⁵
3. Turn on a fan to get some air circulation. If you use air conditioning, this will allow you to raise the thermostat while still staying cool. However, keep in mind that while electric fans may make you a little more comfortable, when the temperature in your house is in the high 90s, they will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a better option if possible.¹⁴
4. Take advantage of the cooler night temperatures by opening windows during the night (provided temperatures outside are cooler than inside).

There are also steps you can take before hot weather arrives to help keep your home cooler when the time comes. These include:

• Planting shade trees or vines around your home to provide shade and prevent the sun from shining directly on your home.¹⁵
• Making sure that your attic, walls and crawlspace are properly insulated—this can help keep your home more comfortable and your energy bills lower in summer and winter.¹⁵
• Hang outside window awnings or shades over your windows. According to Avista, shades can block up to 65% of the sun’s heat from entering the window.¹⁵

If you’re looking for ways to reduce the cost of keeping your home cool if you use air conditioning, consider increasing the temperature on your thermostat or setting it to adjust to different temperature settings throughout the day. Small increases in your home temperature—as little as 3°F—during the hottest part of the day when you may be at work provide more efficient energy use and can save money. Turn the fan switch to the “on” position instead of leaving it on “auto” to help circulate the air in your home. Also, close doors and vents inside unused rooms to conserve energy and force the cool air into the occupied areas of your home.¹⁵

Find more energy saving tips on the Avista Utilities website.

Find Assistance

Qualifying households may also be able to find assistance with energy bills and home weatherization at SNAP.

Help Others

Looking for ways to help others during heat events? SNAP and Gonzaga University’s Center for Climate, Society, and the Environment have partnered to create the Cooling Fund. Learn how your donations can support low-income community members who reach out to SNAP to access freestanding A/C or fans.

Learn More

1. Infants and young children
2. People 65 years of age or older
3. People who are overweight, as they tend to retain more body heat
4. People who overexert during work or exercise may become dehydrated
5. People who are physically ill, especially with heart disease or high blood pressure, and those who take certain medications, such as for depression, insomnia, or poor circulation, which can affect how the body responds to heat and staying hydrated
   Cars can heat up to dangerous temperatures very quickly Interior temperatures can rise almost 20 degrees Fahrenheit within the first 10 minutes of being in the car. Anyone left inside is at risk for serious heat-related illnesses or death. Children left unattended are at the greatest risk for heat-related illnesses. NEVER leave infants, children or pets in a parked car.

If you plan to check in on an adult friend, neighbor or relative who may be at risk during heat events, check in on them at least twice a day.⁸ Children and babies should be monitored much more frequently. Monitor carefully for signs of heat-related illness, and if you or someone you know exhibits signs of heat related illness, seek medical care immediately.¹⁴

Know where to go for information before and during heat events.

Suggested Links

• National Weather Service Spokane
• Cooling Center Locations
• Greater Spokane Emergency Management