5 practical ways to stay cool in hot weather

Boston is experiencing summer-like weather this week, with temperatures reaching into the 80s through Thursday. Some inland areas could even top off in the 90s, according to meteorologist Dave Epstein.

The arrival of warmer weather might prompt many Bostonians to get outside and enjoy the sun, but it also comes with the risk for heat related illnesses. More frequent heat waves in the Northeast are expected to threaten human health through increased heat stress and air pollution, according to the EPA. 

Boston.com spoke to DaMarcus Baymon, the medical director of the emergency department at Brigham and Women’s Hospital. Below, he shares advice on how to prevent heat related illness, what to do if you start showing symptoms, and ways to keep cool in a heat wave.

Heat exhaustion vs. heat stroke: What are the signs?

Prolonged heat exposure can turn into more serious heat related illnesses such as heat exhaustion and heat stroke. Some common symptoms of prolonged heat exposure are dehydration, weakness, fatigue, excessive sweating, and feeling like you’re about to pass out, according to Bayman.

Heat exhaustion is caused by the depletion of fluids in your body. As a result, you can experience symptoms such as weakness, fatigue, headaches, nausea, vomiting, as well as cramping in your muscles as well. If left untreated, heat exhaustion can turn into heat stroke, which can be deadly. 

Unlike with heat exhaustion, there is an absence of sweating with heat stroke, Bayman said. Instead, you’ll experience hot and dry skin, an elevated body temperature and heart rate, as well as low blood pressure. Heat stroke affects brain function, and as a result, people can experience changes in their mental state or seizures.

To reverse symptoms of heat exhaustion and prevent your body from going into heat stroke, Bayman said to immediately remove yourself from heat exposure as soon as you exhibit signs of dehydration, feeling lightheaded, or early stages of fatigue and weakness.

“That’s when you want to kind of remove yourself from the heat exposure early and do mitigating factors like putting ice packs on your forehead or in your armpits, or having cold water with you to help reverse some of the heat effects,” he said.

“The main thing you have to do is remove yourself from the heat exposure. That is going to be the main way to mitigate the symptoms, because you don’t want an early case of heat exhaustion to transition over into a more severe illness such as stroke.”

When it comes to heat exposure, there are certain populations that are at an increased risk of developing heat related illnesses, Baymon said. In general, the elderly are the most at-risk group for developing heat related illnesses such as dehydration, heat exhaustion, and even heat stroke.

“We really do see an increased risk in our elderly population, especially those who have other kinds of comorbid medical conditions,” he said. In addition, there are also particular types of medications that can increase your risk.

Children tend to show the same signs as adults, Bayman said. But it’s important for adults or parents to keep an eye out if your child begins to lay down more often, tells you their muscles are hurting, or if you notice excessive sweating.

How to stay cool in hot weather

1. Talk to your doctor if you are at an increased risk for heat related illness

Make sure to always consult with your doctor if you have any concerns specifically related to your medical conditions or any medications that can increase your risk for heat related illnesses, Bayman said.

In addition to looking out for yourself, it’s also important to check in on friends and family members during hot weather.

“Check in on relatives and notice if your family or friends mental state is becoming altered, or they are having significant symptoms related to the heat, such as significant cramping or having any seizures,” Bayman added. 

If these symptoms occur, make sure to alert your emergency authorities and call 911 immediately.

2. Partner up with a friend for outside activities

After a long winter, it’s hard for Bostonians not to want to go outside and enjoy the warmer weather. But it’s also important to keep yourself safe if you’re partaking in physical activity in high temperatures. Bringing a friend or family member along is a great way to have fun and make sure you’re both staying safe in the sun.

“I know people like to run or go hiking and do outdoor activities – which is necessary because the sun is good for vitamin D. But just make sure to partner up with a friend or family member, someone who can watch you to make sure that you’re doing okay in a high heat environment,” Bayman said.

3. Stay hydrated with water and have ice cubes on hand

Dehydration can lead to changes in your sodium levels and in your potassium levels, as well as and in your electrolytes overall. Make sure you’re staying hydrated to prevent dehydration and heat related illnesses. 

You can stay hydrated simply by drinking water, Bayman said. If you’re doing something more intense or physically strenuous, he suggests taking what is called a “balanced electrolyte fluid,” which are things like Pedialyte and Gatorade.

“These can really help replenish the electrolytes from the sugar that are in those fluids. But if you’re not doing any activities and are just walking around or at home, just make sure you’re staying hydrated with water,” he said.

4. Wear sunscreen

In addition to keeping yourself hydrated, you also want to make sure you are wearing sunscreen to protect your skin. 

“Another condition we can see in prolonged heat exposure are, severe burns from heat as well,” Bayman said.

The CDC recommends wearing sunscreen with a minimum of SPF 15. SPF refers to the amount of time that people will be protected from a burn. An SPF of 15 will allow a person to stay out in the sun 15 times longer than they normally would be able to stay without burning.

5. If you don’t have AC, fans and ice cubes are your friends

Boston has quite an old housing stock, meaning many apartments and homes might not have air conditioning. If you don’t have AC at home, there are several ways to make your home more comfortable. Bayman suggests keeping your windows open to let air circulate (“You don’t want to allow kind of heat to be trapped in a hot environment”) and using curtains to block the sun, if you’re able to.

You can use fans and ice cubes to cool down your body. Bayman said ice cubes can act as DIY ice packs to bring down your body’s temperature when needed.

“These are things that you can put on your forehead, or things that you can put on your body to keep cool,” he said.