The 2023 summer has brought the heat – literally. 

Phoenix, Arizona, has experienced a record-breaking month – it has been above 110 degrees Fahrenheit for 25 consecutive days. 

In the last 30 days, over 46 million people have been under extreme heat alerts, according to the National Weather Service. 

So, how can you protect yourself against extreme heat? Here are some things you can do to help you stay as safe and cool as possible. 

How to protect yourself from extreme heat:

Step 1: Plan

The first step to protecting yourself from the heat is to plan. Dr. Christopher Pullins with the Mayo Clinic reports that it takes about 30 minutes for water to get into your system, so it is crucial to drink plenty of water before you are in the heat. 

If you are dehydrated, it takes about 45 minutes for water to get into your system, so having extra water and drinking ahead of time is a smart potential preventative to any heat-related illness, said Dr. Pullins. 

Step 2: Continue to stay hydrated

Although it sounds simple, staying hydrated is one of the best ways to protect yourself from the effects of the sun. 

Sweating causes you to lose not only the water in your system but electrolytes. Drinking liquids such as water and electrolyte-heavy drinks can help rehydrate you – but you cannot let your body get behind or you will soon be dehydrated, said Pullins.

Fastest way to cure dehydration:How to restore your body when you see these signs.

Step 3: Dress appropriately

You want to have a breathable, looser-fitting outfit if you have to be outside in the extreme heat. While most people think short sleeves and clothing that show your skin will help you stay cooler, you are more prone to sunburn with less clothing, which can raise your heat body temperature, Pullins explained.

Covering your skin with a breathable long sleeve, or even a UV protective outfit will help protect you from the effects of the sun, as well as wearing a sun hat or other hat to protect your face. 

Step 4: Find a shady/cool spot

One of the simplest ways to avoid the effects of extreme heat is to find a place where the sun cannot touch you, according to Pullins. If you do not have access to air conditioning, finding a spot under a shaded tree is a great protective option.

If you are able to find a local building with air conditioning, like a library or shopping mall, take the time to step inside and cool down. 

What to do if you experience heat exhaustion

If you get to the point where you are feeling nausea, body/muscle cramps, weakness and headache, you may be experiencing heat exhaustion, according to the National Weather Service. 

If that is the case, find a spot to sit in the shade, drink water, and loosen your clothing to let the heat get away from your skin. Additionally, putting frozen or cold water in your armpits and groin will help cool your body heat, according to Pullins.

If your symptoms continue or you begin to throw up, call 911. These procedures go for you or those around you, according to the National Weather Service.

How much water should you drink?Your guide to knowing if you are drinking enough.

Medication and heat exhaustion

When you begin taking any sort of medication, talk with your physician or pharmacist about the side effects of your medication. Some medications are more prone to causing heat exhaustion, such as blood pressure medication, reported Pullins.

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