50 Ways to Beat Extreme Heat – Stay Cool

Jun 22 2025 By Evelyne Hoffman Ecology Health 0 Comments

As a 40-year-old journalist, I thought I’d mastered summer after decades of covering heatwaves, from blistering city sidewalks to sweltering rural festivals. But last week, while chasing a story, I hit a wall. Sweat-soaked and dizzy, I realized I’d forgotten my water bottle and ignored my own advice about staying hydrated in the heat. A kind vendor handed me a chilled cucumber slice and a cup of water, and as I cooled off under a tree, I vowed to practice what I preach. That humbling moment inspired this guide.

Hot weather can indeed pose a lot of challenges, from discomfort to serious health risks, but with the right precautions, everyone (me included) can stay safe and enjoy the season despite the heat.

Below are 50 practical tips organized by age group (children, teens, adults, seniors).

Each section begins with an introduction explaining the unique needs of the group. Additionally, data tables are included to outline the effects of heat on people, including symptoms, risks, and vulnerable populations, tailored to each age group.

And… you are not alone. Heatwaves, worsened by climate change, are hitting billions worldwide – approximately 489,000 heat-related deaths occur annually, with 45% in Asia and 36% in Europe.

50 Practical Tips to Manage Extreme Heat

General Heat Tips for All Ages

Heat affects everyone, regardless of age or gender, by increasing the risk of dehydration, heat exhaustion, and heatstroke. General strategies focus on hydration, sun protection, and minimizing exposure to peak temperatures, ensuring safety for all activity levels and lifestyles.

1. Stay Hydrated: Drink 8–12 cups of water daily, more if active or sweating heavily.
2. Avoid Peak Heat: Limit outdoor activities from 10 a.m. to 4 p.m. when UV rays and temperatures peak.
3. Wear Lightweight Clothing: Choose loose, breathable fabrics like cotton or linen in light colors.
4. Use Sunscreen: Apply SPF 30+ sunscreen 15 minutes before going out; reapply every 2 hours.
5. Seek Shade: Use umbrellas, hats, or trees (the best natural shade) to reduce direct sun exposure.
6. Cool Down Indoors: Spend time in air-conditioned spaces like homes, malls, or libraries.
7. Use Fans: Position fans to circulate air; misting fans enhance cooling.
8. Eat Light Meals: Opt for salads, fruits, or cold dishes to avoid raising body temperature.
9. Avoid Caffeine and Alcohol: These dehydrate; choose water or electrolyte drinks instead.
10. Monitor Heat Advisories: Use weather apps to stay updated on heat warnings or UV index.

Heat Effects on General Population

Heat Condition	Symptoms	Risks	Vulnerable Groups
Dehydration	Thirst, dry mouth, fatigue, dark urine	Kidney issues, fainting	All ages, especially active individuals
Heat Exhaustion	Heavy sweating, dizziness, nausea, headache	Progression to heatstroke	Outdoor workers, athletes
Heatstroke	Confusion, rapid pulse, no sweating, fever >104°F	Organ failure, death	All, especially those with poor cooling access
Sunburn	Red, painful skin, blisters	Skin cancer risk	Fair-skinned individuals, all ages
Heat Rash	Itchy, red bumps	Infection if scratched	Those in humid climates, all ages

Heat Tips for Children (Ages 0–12)

Children are particularly vulnerable to heat due to their smaller body mass, higher surface area-to-weight ratio, and underdeveloped ability to regulate body temperature. They may not recognize signs of overheating, requiring adult supervision and proactive cooling measures.

11. Supervise Outdoor Play: Ensure play occurs in shaded areas with frequent breaks.
12. Dress Appropriately: Use wide-brimmed hats and UV-protective clothing for coverage.
13. Hydration Reminders: Offer water or diluted juice every 20–30 minutes during activity.
14. Cool Treats: Provide frozen fruit pops or chilled watermelon for hydration.
15. Water Activities: Use sprinklers, kiddie pools, or visit splash pads for safe cooling.
16. Limit Car Time: Never leave children in parked cars, even briefly.
17. Sunscreen for Kids: Apply child-safe SPF 50+; reapply after swimming or sweating.
18. Indoor Games: Encourage crafts, board games, or movies during peak heat hours.
19. Check Diapers: Change frequently to prevent rashes worsened by heat.
20. Watch for Overheating: Look for fussiness, red cheeks, or lethargy; cool immediately.

Heat Effects on Children

Heat Condition	Symptoms	Risks	Vulnerable Groups
Dehydration	Irritability, sunken eyes, no tears	Seizures, organ damage	Infants, toddlers
Heat Exhaustion	Excessive sweating, paleness, fussiness	Collapse, heatstroke	Active children (ages 5–12)
Heatstroke	High fever, confusion, unconsciousness	Brain damage, death	All children, especially <5 years
Sunburn	Red, tender skin, crying	Long-term skin damage	Fair-skinned kids, babies
Heat Rash	Prickly, red bumps, itching	Secondary infections	Infants in humid climates

Heat Tips for Teens (Ages 13–18)

Teens are often active, participating in sports or socializing outdoors, which increases their heat exposure. They may prioritize appearance or peer activities over safety, so tips focus on making heat precautions appealing and practical while educating them on risks.

21. Encourage Water Bottles: Provide reusable, stylish bottles to promote hydration.
22. Adjust Sports Schedules: Practice early morning or evening to avoid midday heat.
23. Breathable Sportswear: Recommend moisture-wicking fabrics for sports or casual wear.
24. Pool Safety: Swim with friends and follow lifeguard rules at pools or beaches.
25. Limit Screen Time Outdoors: Discourage phone use in sun to prevent device overheating.
26. Cool Hangouts: Suggest air-conditioned cafes, libraries, or theaters for socializing.
27. Sunglasses: Promote UV-protective sunglasses for eye safety.
28. Electrolyte Drinks: Offer low-sugar sports drinks after intense exercise.
29. Heat Rash Prevention: Shower after sweating; use talc-free powder if needed.
30. Educate on Heatstroke: Teach symptoms (dizziness, nausea) and to seek help.

Heat Effects on Teens

Heat Condition	Symptoms	Risks	Vulnerable Groups
Dehydration	Fatigue, muscle cramps, headache	Reduced performance, fainting	Athletes, active teens
Heat Exhaustion	Dizziness, nausea, heavy sweating	Heatstroke progression	Sports participants
Heatstroke	Confusion, rapid heartbeat, collapse	Organ failure, death	Teens ignoring symptoms
Sunburn	Painful, red skin, peeling	Skin cancer risk	Fair-skinned teens, beachgoers
Heat Rash	Itchy, red bumps	Discomfort, infection	Teens in tight clothing

Heat Tips for Adults (Ages 19–64)

Adults face heat risks during work, exercise, or daily chores, with varying needs based on lifestyle or gender. Women may experience skin sensitivity due to hormonal changes, while men may sweat more. Tips balance productivity, health, and comfort.

31. Adjust Workouts: Switch to indoor gyms, yoga, or evening walks.
32. Cool Showers: Take lukewarm showers to lower body temperature.
33. Portable Cooling: Carry misting bottles or cooling towels for errands.
34. Workplace Comfort: Use desk fans or request AC adjustments indoors.
35. Hydrate at Work: Keep a water bottle at your desk; sip regularly.
36. Gender-Specific Clothing: Women may prefer maxi dresses; men can choose vented shirts.
37. Skin Protection (Women): Use lightweight, non-comedogenic moisturizers under sunscreen.
38. Skin Protection (Men): Apply sunscreen for outdoor tasks like gardening.
39. Limit Outdoor Chores: Mow lawns or garden early morning.
40. Check Medications: Some drugs (e.g., diuretics) increase heat sensitivity; consult a doctor.

Heat Effects on Adults

Heat Condition	Symptoms	Risks	Vulnerable Groups
Dehydration	Dry mouth, fatigue, dark urine	Kidney strain, fainting	Outdoor workers, exercisers
Heat Exhaustion	Nausea, muscle cramps, dizziness	Heatstroke risk	Manual laborers, pregnant women
Heatstroke	Confusion, no sweating, fever >104°F	Organ failure, death	Those on medications affecting thermoregulation
Sunburn	Red, blistered skin	Skin aging, cancer risk	Fair-skinned adults, outdoor enthusiasts
Heat Rash	Itchy, red bumps	Infection risk	Adults in humid climates, overweight individuals

Heat Tips for Seniors (Ages 65+)

Introduction: Seniors are at higher risk for heat-related illnesses due to reduced thirst sensation, chronic conditions, and medications that impair temperature regulation. Tips prioritize accessibility, safety, and community support to keep them cool and healthy.

41. Stay Indoors: Use AC or visit cooling centers; fans may not suffice in extreme heat.
42. Check on Neighbors: Ensure elderly peers have access to cool spaces.
43. Loose Footwear: Wear breathable shoes to prevent heat-related swelling.
44. Monitor Health Conditions: Heart or lung issues worsen in heat; watch symptoms.
45. Cool Bedding: Use cotton sheets and lightweight blankets for sleep comfort.
46. Hydration Aids: Keep water nearby; sip even if not thirsty.
47. Avoid Heavy Tasks: Postpone strenuous activities until cooler days.
48. Cool Compresses: Apply damp cloths to wrists or neck for relief.
49. Emergency Contacts: Keep a contact list handy for heat-related issues.
50. Regular Check-Ins: Arrange daily calls with family or caregivers during heatwaves.

Heat Effects on Seniors

Heat Condition	Symptoms	Risks	Vulnerable Groups
Dehydration	Confusion, dry skin, low urine output	Kidney failure, delirium	Seniors with reduced thirst sensation
Heat Exhaustion	Weakness, dizziness, nausea	Heatstroke, falls	Those with mobility issues
Heatstroke	High fever, confusion, unconsciousness	Death, organ damage	Seniors on diuretics or beta-blockers
Sunburn	Red, painful skin	Delayed healing, infection	Fair-skinned seniors, outdoor walkers
Heat Rash	Itchy bumps, discomfort	Skin infections	Seniors with limited mobility

Extreme Heat is a Global Issue

Most readers of this blog live in Europe and North America, however, know that extreme heat impacts billions worldwide. Yes, we Europeans and North Americans grapple with the discomfort and dangers of rising temperatures. But other regions, particularly in the Global South, bear a far heavier burden. From the scorching Sahel to the sweltering cities of South Asia and the Middle East, millions face extreme heat with fewer resources, inadequate infrastructure, and heightened vulnerabilities.

Globally, over 70% of the workforce, roughly 2.4 billion people, face high risk of extreme heat, particularly in vulnerable communities. Between 2000 and 2019, approximately 489,000 heat-related deaths occurred annually. From 2000 to 2016, an additional 125 million people were exposed to heatwaves due to climate change. At 2.7°C of warming, 2 billion people, primarily in the Global South, could face extreme heat.

In Asia, large regions like West Asia, including Israel, Palestine, Lebanon, and Syria, and Southeast Asia, including Myanmar, Thailand, Vietnam, and the Philippines, experienced temperatures above 40°C in 2024, affecting millions, especially in refugee camps and informal housing. Asia accounted for 45% of global heat-related deaths, averaging 220,050 deaths annually from 2000 to 2019. In South Asia, extreme heat in April 2024 worsened conditions for 1.7 million people in Gaza, while in the Central Sahel, including Burkina Faso, Mali, and Niger, 7.5 million people faced severe food insecurity and malnutrition exacerbated by heatwaves. Pakistan issued heatwave warnings for 26 districts in June 2024, compounding agricultural losses.

Europe, where temperatures are rising twice as fast as the global average, saw over 543 million people potentially exposed to extreme heat in 2022. The continent accounted for 36% of global heat-related deaths, averaging 175,000 deaths per year from 2000 to 2019. In 2022, Europe’s hottest summer on record led to 61,672 heat-related deaths across 35 countries, with Italy reporting 18,010 deaths, Spain 11,324, and Germany 8,173. Greece and Portugal also faced high per-capita mortality. The 2003 heatwave caused 70,000 deaths, and in 2010, a 44-day heatwave in Russia led to 56,000 deaths. Elderly populations and those with chronic conditions are particularly vulnerable, with heat-related mortality for those over 65 increasing by 85% between 2000–2004 and 2017–2021.

In North America, about 210 million Americans, two-thirds of the population, live in areas with above-average extreme heat days. Between 1979 and 2022, over 14,000 deaths were directly attributed to heat, with an additional 1,300 deaths annually when including heat as a contributing factor. In 2023, the U.S. recorded 2,302 heat-related deaths, up from 1,722 in 2022 and 1,602 in 2021. High-impact regions include the Southwest, such as Arizona and California, and the South, including Texas and Louisiana, with Maricopa County, Arizona, reporting significant heat-associated deaths in 2023. Men, older adults, and those with chronic diseases are most affected. Mexico reported increased heatstroke deaths in 2023, though specific numbers are unavailable.

In Africa, the Sahel region, including Burkina Faso, Mali, Niger, and Nigeria, experiences temperatures rising 1.5 times faster than the global average, affecting millions with limited adaptation resources. Heat-related deaths are underreported, but heat exacerbates health crises, with over 15% acute malnutrition rates expected in children under five in parts of the Sahel during the 2024 lean season. In Somalia, extreme heat and drought displaced families, increasing humanitarian needs. Algeria also reported increased heatstroke deaths in 2023, but exact figures are lacking.

South America, including Central America, faces increasing heatwave frequency, with populations in Brazil and Argentina at risk due to limited healthcare and energy resources. Heat-related mortality data is sparse but significant in urban and rural areas with poor infrastructure. In the Middle East, countries like Afghanistan and parts of the Arabian Peninsula face record-breaking heatwave potential, with underreported deaths but increasing health risks from high temperatures and dust storms. Australia expects rising heat-related deaths, though adaptation may reduce impacts in some areas, while China reported increased heatstroke deaths in 2023 without specific figures.

Vulnerable populations are most affected

Vulnerable populations, including the elderly, children, low-income communities, outdoor workers, and those in conflict zones or refugee camps, are most affected globally. Women may be more vulnerable to heatstroke, but men face higher hospitalization rates due to outdoor labor.

Heat-related deaths are often underreported, as heat exacerbates conditions like cardiovascular or respiratory diseases without being listed as the primary cause.

Rising temperatures are increasing heatwave frequency, intensity, and duration, with the Global South bearing the brunt despite contributing least to emissions. Regions like the Sahel, South Asia, and parts of the Middle East lack sufficient cooling infrastructure, early warning systems, or heat action plans, amplifying impacts.

Exact numbers for some regions are unavailable due to inconsistent reporting, and future projections remain uncertain due to variables like adaptation and policy changes.

This puts it all in perspective. Take care of each other in the heat.