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Hot weather is no joke. Not only is it miserable for us rain-loving, frequently AC-less Pacific Northwesterners, but it can be a serious health threat. Remember that heat dome back in 2021? It killed 100 people in Washington state and contributed to an additional 159 deaths.
These kinds of dramatic heatwaves are caused by fossil fuel-driven climate change, which means they’re only going to become more likely to repeat and worsen in the coming years.
“You’d think a place like Phoenix would be worse off, but their community level adaptation is optimized for the health hazard of heat,” says Dr. Stefan Wheat, an emergency medicine physician at UW Medical Center – Northwest. “Here in the Northwest, we have a historically cool climate and limited experience with extreme heat. From a health delivery standpoint, our population is growing faster than healthcare capacity can keep up with.”
So, what does that mean for you? Learning how to stay healthy and hydrated in hot weather is key — here’s where to start.
Drink more water than you think you need
Did you know that when you feel thirsty, you’re already a little dehydrated? Thirst is your body’s way of alerting you that you need fluids, so don’t ignore it.
“Dehydration leads to intravascular volume depletion, which can cause low blood pressure and possibly fainting, with risk for traumatic injury from falling or from drowning if engaged in water activities,” says Dr. Marie Vrablik, an emergency medicine physician at Harborview Medical Center.
She recommends hydrating before going out in the sun or exercising or recreating in hot weather, not just during and after. You’ll know you’re hydrated when your urine is light yellow or clear.
Aim to drink around a cup of water every 15-20 minutes if you’re working or exercising in direct sun or hot weather. (But no more than 6 cups per hour, because drinking too much water can cause health problems, too.)
Foods, liquids and tablets with electrolytes can be helpful if you’re exerting yourself for more than an hour. However, avoid energy drinks: Caffeine can increase your heart rate, which isn’t good if your body is already using more energy to try to keep itself cool. And limit your alcohol intake, since alcohol can contribute to dehydration.
Acclimate your body to the heat
“Our bodies can acclimate to heat, but this takes time,” Wheat explains. “If you aren’t used to being out in the heat, expose yourself to heat little by little to give your body time to adapt.”
Of course, this can be hard to achieve here in Washington, at least in the western part of the state. (Since, you know, we only see the sun for two or three months out of the year.) Your best option is to do higher-intensity workouts in the morning or evening when it’s cooler; this way, you’ll also avoid high UV exposure.
Still, if you want to try getting used to the heat, start slow: Don’t go for a run in the afternoon sun, for example. Instead, start with a walk or another milder form of exercise. Make sure you’re staying super hydrated if you exercise during hotter parts of the day (and make sure you’ve had enough to eat, too). And when you’re done in the heat, take time to cool down and drink more water. Also, the fitter you are in normal temps, the fitter you’ll be during a heatwave.
Recognize your personal risk
Hot weather affects everyone differently, and some people are more at risk than others for life-threatening conditions like heatstroke. Any of the following facts can put you at higher risk:
- Lack of access to air conditioning or a cool place to go during a heatwave
- Living on the third floor or higher
- Living alone or depending on others for assistance
- Being older
- Having a chronic medical condition, like heart or kidney disease
- Taking medications like diuretics that contribute to dehydration
- Drinking a lot of alcohol or using drugs
No matter your personal risk level, educate yourself about heatstroke and how to prevent it, too (you can start by taking this quiz).
Don't underestimate hot weather
Even if you’re not someone who’s especially at risk for heat stroke, it’s important to recognize that there are less severe types of heat illness with subtler symptoms.
For example, if you’re exercising too intensely in hot weather, you can develop heat cramps. If you’re sweating a lot and not replenishing your fluids, you could get heat exhaustion, which includes symptoms like fatigue, headache, nausea and anxiety. While heat exhaustion isn’t life-threatening on its own, if left untreated, it can turn into heatstroke, which is a medical emergency.
Hot weather can be disruptive to your health in many ways, including disturbing your sleep and affecting your mental health. Recognize the very real risk that hot weather presents and don’t downplay how it impacts you. Making smart choices like sticking to shady spots, avoiding direct afternoon sun and staying hydrated can keep you safe during the next heatwave.
