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Summer weather in the Pacific Northwest feels incredible when you’re lounging in a shady spot on Alki, feeling a cool breeze off the Sound. But it can be intolerable when you’re back home, and your decades-old building has turned into a sauna.
Many buildings in the PNW don’t have central air conditioning because of the region’s historically temperate climate. But as summers get hotter, so does your once-cool home.
And it’s not just uncomfortable to sit in a hot house; it can also be dangerous to your health.
Why is it so hot lately?
It’s not your imagination — our sunny summer months are warmer than usual these days.
“With climate change, the summers have gotten hotter and more intense, like the heat dome in 2021,” says Martha Billings, MD, a sleep medicine doctor at the Sleep Medicine Center at Harborview. “It’s not just hot during the day, but it also doesn’t cool down at night.”
During the day, you might be able to escape the heat by spending time in public indoor spaces like a Seattle Public Library branch, your favorite coffee shop or a museum. Even finding a shady spot at your favorite park can provide some relief.
But if you can’t leave your house (or at night, when it feels too hot to sleep), it’s important to find alternative ways to stay cool, especially if you don’t have reliable transportation, are home with kids or can’t get a portable A/C unit.
“There are definitely disparities in terms of heat experience,” says Billings. “There are heat islands, or areas where it tends to be hotter, within cities and in areas with less tree canopy, such as in lower-income residential areas.”
3 ways to stay cool inside without A/C
The ideal indoor temperature can vary depending on personal preference, but it’s recommended to stay between 68 and 78 degrees Fahrenheit.
When it gets hotter than that inside, you increase your risk of dehydration, heavy sweating, dizziness, nausea, heat cramps and more. These are signs that your body is struggling to cool itself down.
For those in more vulnerable populations, such as young children, older adults, and those with disabilities or chronic health conditions, the risk of getting heat stroke is particularly high, which can be dangerous … and potentially fatal.
Here are a few ways to stay cool and reduce your risk of heat-related illnesses — no A/C required.
Prevent light from coming inside
The PNW sun is to die for, but only metaphorically. When it’s so warm outside that it’s too hot inside, you should do what you can to keep too much of that light from filtering into your space.
Billings suggests closing your blinds during the day and opening them, along with your windows, at night if it’s cool. If you have access to blackout curtains, they can keep your rooms cooler during the summer. You can look for thermal or insulated blackout curtains to block as much heat as possible.
Use fans (or make a portable A/C out of one)
Fans can do a good job of cooling you down during the day and keeping your space cool at night, which Billings says is important for a good night’s sleep.
“Your set body temperature varies, driven by circadian rhythm thermoregulation,” says Billings. “This causes your core body temperature to drop before sleep onset. If you don’t cool off, it will take longer to get to sleep and stay asleep.”
Box fans or tower fans work just fine, but with one caveat: You should use a fan only if indoor temperatures are below 90 degrees. If indoor temps rise above that, a fan can actually increase your body temperature.
If you’re feeling crafty (and want something a little more powerful than a fan by itself), you can make an evaporative cooler for under $30 with just a Styrofoam cooler, a small fan and a wide, plastic tube.
Check for local cooling centers or assistance programs
Each state provides public cooling centers during extreme heat events.
“If you live somewhere with a lot of asphalt and not much shade, water or green space where you can get more cooling, there are also programs for low-income individuals to help provide air conditioning and other ways to cool down,” says Billings.
If you’re eligible, these programs can help repair or replace an inoperative cooling unit, provide you with a portable A/C unit or help “weatherize” your living space by improving insulation.
While you wait for your application to process (or if you can’t get a fan, portable A/C, block more light from coming in or are waiting for a ride to a cooling center), here’s how you can keep yourself cool in the meantime:
Stay hydrated
Don’t forget to drink enough water throughout the day. If you’re feeling thirsty, have dry mouth, are lightheaded or have dark urine, you’re likely dehydrated, which makes it harder for your body to sweat and regulate its temperature. Don’t forget to eat consistent meals throughout the day, too, so you’re getting enough electrolytes.
Keep your body cool
Taking a shower, using handheld or neck fans, and staying in the shade are other easy ways to help your body cool down. It may seem counterintuitive, but taking a hot shower an hour or two before bed can help you feel cooler and sleep better, too.
When to see a doctor
If you notice any symptoms of heat exhaustion or heat stroke, such as clammy skin, heavy sweating, headache, dizziness or rapid heartbeat, it’s time to see a doctor ASAP.
It’s fine (and encouraged) to enjoy the warmth while it’s here, but it is possible to have too much of a good thing … especially if it’s both inside and outside.
A version of this story originally appeared in the UW Medicine Newsroom.
