Texas summers are no joke, especially for those who have lived here all their lives.
Texans have always had their own ways of coping with the sweltering heat—whether it’s cold showers, wearing wide-brim hats, indulging in popsicles, taking nighttime walks, or simply staying cool with air conditioning if they can afford it.
As the summer sun continues to blaze and climate change brings more triple-digit days, it’s crucial to remember how dangerous extreme heat can be.
According to the Environmental Protection Agency, extreme heat causes more deaths each year than any other weather-related hazard.
It can make people feel weak and dizzy, and even lead to fainting. In severe cases, it can cause organ damage or be fatal due to heat stroke.
This June, Texas experienced temperatures about 3 degrees above normal, according to State Climatologist John Nielsen-Gammon.
According to the source, cities like Brownsville, Corpus Christi, Del Rio, and El Paso reported their hottest June on record.
The National Weather Service Climate Prediction Center predicts that July and the rest of the summer will likely bring above-normal temperatures across much of the state.
Experts often refer to heat as the “silent killer” because its effects are more subtle than those of other weather disasters like tornadoes or fires.
While older adults, people experiencing homelessness, and those with medical conditions are particularly vulnerable, heat can affect anyone.
“People often don’t realize that heat is starting to cause problems until it’s too late,” says Kristie Ebi, a professor at the University of Washington Center for Health and the Global Environment.
Here’s how you can prepare for and stay safe in the Texas heat. The National Integrated Heat Health Information System also provides national heat and health information, including heat risk forecasts.
Prepare for a Hot Texas Day
Gregory Wellenius, an epidemiologist and professor of environmental health at Boston University, advises everyone to develop a “personal cooling strategy.” This plan might look different for everyone.
Some people may choose to stay home, especially if they have air conditioning, while others might seek cooler places like malls or coffee shops. Here are some tips to help you prepare:
- Weatherize your home: Keep cool air in by weather-stripping your doors or filling leaky cracks with caulk. The Department of Energy offers tips, and your utility company may have programs to help financially with these projects.
- Cover windows: Use curtains or shades to block out the sun.
- Plan for power outages: Know what to do if the power goes out.
Stay Safe During Excessive Heat
Wellenius also suggests some lifestyle changes during the hot months. The key is to limit strenuous physical activity, especially in direct sunlight.
People who work outdoors may consider altering their working hours to cooler parts of the day.
“Maybe you like jogging. Try to do it in the morning or late evening when it’s cooler, or consider doing it indoors at a gym instead of outside during the hottest part of the day,” he says.
Other strategies for coping with the heat include:
- Drink water throughout the day: Stay hydrated even before you feel thirsty. Avoid sugary drinks, caffeine, and alcohol.
- Take frequent breaks: Rest in the shade or in air-conditioned spaces when working outside. A cold shower can also help cool you down.
- Minimize sun exposure: Wear loose-fitting, light-colored clothes, ideally made from cotton or linen. A wide-brimmed hat can protect your face and neck.
- Wear sunscreen: If you get a sunburn, stay out of the sun until it heals.
- Never leave people or pets in a hot car: Always check your backseat before leaving the car.
- Protect pets: Ensure they have access to fresh, cool water and shade. Watch for signs of heat distress like heavy panting or a fast pulse.
- Avoid large, hot meals: These can add heat to your body. Try to use your oven less.
- Avoid stimulants and hallucinogens: Street drugs like cocaine and MDMA can impair your body’s ability to regulate heat.
Watch for Signs of Heat Illness
Kristie Ebi emphasizes the importance of listening to your body when you start feeling unwell.
“The first symptom you’re in trouble with heat is confusion, and it’s very difficult for individuals to recognize it,” she says.
If you or someone else starts to feel sick, take action immediately. Check-in on friends and relatives. The Centers for Disease Control and Prevention (CDC) outlines the following heat-related illnesses:
- Heat exhaustion: Symptoms include heavy sweating, clammy skin, nausea, dizziness, headache, and fainting. Move to a cool place, loosen clothing, put wet clothes on your skin, and drink water. Seek medical help if symptoms worsen or persist.
- Heat stroke: This is a medical emergency marked by a body temperature of 103°F or more, rapid pulse, throbbing headache, confusion, and fainting. Call 911 immediately.
- Heat cramps: Muscle pain and spasms with heavy sweating. Stop activity, move to a cool place, and drink water or a sports drink. If cramps last more than an hour, seek medical attention.
- Heat rash: Small red blisters on the skin. Stay cool and dry, and use baby powder to soothe the rash.
Know If Your Medication Makes You Vulnerable
Some medications can change how the body responds to heat.
Wellenius advises those on medication to consult their healthcare team to understand how their medications might affect their ability to cope with extreme heat.
Certain medications, like aspirin and diuretics, can make your skin more sensitive to the sun or reduce your body’s ability to sweat.
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High temperatures can also affect how medications are stored or make devices like inhalers malfunction.
Medications that could increase heat sensitivity or risk of heat-related illness include:
- Aspirin and acetaminophen
- Diuretics and beta blockers
- Psychiatric medications like lithium
- Anti-seizure medications like Topiramate and Oxcarbazepine