Extreme heat is the future. Here are 10 practical ways to manage it.

Just one year after Earth set a new record for the hottest average temperature ever recorded, we might be in for yet another summer of record-breaking heat. 

Early summer heatwaves in the Northern Hemisphere “have been fierce,” according to NASA. May 2024 was not just the hottest May on record in the agency’s analysis of global surface temperatures but it also “marked a full year of record-high monthly temperatures.”

Climate change is making heat more extreme—and it’s making extreme heat more likely. And that has some terrible implications for our health and happiness.

At National Geographic, we’ve been reporting extensively for years on both the causes and effects of extreme heat. We’ve learned some surprising facts about how heat can affect you, your kids, and your pets—and useful tips for getting through those sweltering days.

Here are some of the most practical tips and tidbits that our reporters have uncovered.

1. Your body can adapt to the heat—but only up to a point. 

“Even the fittest, heat-acclimated person will die after a few hours’ exposure to a 95°F ‘wet bulb’ reading, a combined measure of temperature and humidity that takes into consideration the chilling effect of evaporation,” wrote Elizabeth Royte in our July 2021 cover story. “At this point, the air is so hot and humid it no longer can absorb human sweat.”

And that’s just the beginning. Here’s what you need to know about what extreme heat does to your body—and how it can kill you.

2. Heat can harm your health in unexpected ways.

You’re probably familiar with the symptoms of heat exhaustion—sweating, intense fatigue, headaches, and irritability. But did you know that there’s an increase in emergency room visits for urinary tract infections and kidney stones on very hot days? As we reported in 2023, many people die from heart attacks, asthma, and kidney disease during extreme heat events—and their death certificates don’t reflect how weather exacerbated their condition. 

3. Pregnant women are particularly at risk.

There’s growing evidence that heat waves are leading to a rise in stillbirths, preterm births, and other complications for pregnant people. As we reported in 2022, a pregnant woman’s body temperature tends to be slightly higher than average—and because these women are more likely to be dehydrated and sweat less, they’re less able to cool themselves quickly.

4. Daytime temperatures don’t tell the whole story.

You know that you’re in for a hot one just from a glance at your weather app. But the temperature and humidity levels aren’t enough to tell you how safe it is to spend time outside. In 2024, the U.S. Centers for Disease Control and Prevention launched a tool called HeatRisk, which takes into account a range of important factors in forecasting the danger that heat poses. 

One such factor is elevated nighttime temperatures, which prevent the body from cooling down and have been linked to health dangers such as preterm births. Here’s our look at how the tool works and why you should check it during any heat wave.

5. If you have kids, take special care at playgrounds.

Although your kids may love them, playgrounds can be the hottest parts of a park—or “micro heat islands,” says Jennifer Vanos, a senior sustainability scientist at Arizona State University. That’s because they’re often in the full sun and built with materials that absorb more heat, such as metal and rubber.

Fortunately, our kids and family team has some excellent science-based ideas for how to keep your kids entertained on days when the playground isn’t your best bet.

6. Heat stroke looks different in your pets.

The heat isn’t just bad for you—it’s bad for your pets. They’re also at risk of heat stroke, sunburn, and painful burns to their paws from taking walks on hot pavement. Worse still, the symptoms of heat stroke look different in pets than they do in humans. 

So how do you keep them safe during the summer? We talked to experts about the signs of distress to watch out for—including panting, drooling, and restlessness—and tips for taking care of them.

7. Fans aren’t always your friend.

There are also things you can do to prepare your home for extreme heat—beyond using an air conditioner. Keep your blinds drawn and use window reflectors to keep the heat out, or simply soak your feet in cool water. 

But experts cautioned us that some strategies only work in certain conditions—using an electric fan, for example, could even be harmful when it’s both very hot and very dry.

8. Try putting salt in your water.

Your body is more than three-quarters water but you lose a ton of it while sweating on a hot day. One simple way to rehydrate? Add salt to your water. As we reported in 2023, salt not only regulates the amount of water in your cells but it also contains electrolytes—minerals such as sodium, potassium, and chloride—that keep hydration at a healthy level.

So rather than buying that electrolyte drink, experts say you can also just sprinkle some salt in your water. Just don’t go overboard since you’re probably already getting plenty of salt in your diet.

9. But beware of plastic water bottles.

Carrying around a water bottle during a heat wave is a smart move. But if you’re using a plastic bottle, it’s important to consider first how long it may have been sitting in the sun. As we reported in 2019, chemicals from the plastic are more likely to leach into your water as both temperature and time increase. 

So don’t leave your stash of water bottles in the sun or a hot car. Or, better yet, switch to the more eco-friendly glass rather than plastic.

10. Think twice before diving into ice-cold water.

Taking a cold plunge in the winter can be surprisingly refreshing. But during a heat wave, it could kill you. As we reported in 2023, “even the most skilled swimmers risk drowning” if they jump into cold water on a hot day. That’s because the cold triggers involuntary reflexes in the body, prompting gasping, hyperventilation, disorientation, and lack of muscle control.

But you don’t have to avoid those cool waters entirely, experts say—just wear a life jacket.

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