Summer Heat Survival Guide: Expert Tips for Staying Hydrated and Healthy

It’s set to be a sizzling summer in the Pacific Northwest, with some of the highest above-average temperatures in the country, according to the latest NOAA summer outlook.

Whether you’re a sun-seeker or a shade-dweller, these increasingly extreme temperatures impact everyone. A new Portland State University study predicts that heat-related illnesses—and their treatment costs—could double by 2040 across major metro areas, including Portland and Seattle.

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Your Heat-Safety Checklist

Your first defense against heat-related illnesses is to stay ahead of it by staying cool and hydrated. 

• Cool It Down: Seek shade and take frequent breaks. If you’re home, use fans only if temperatures are below 90°F; otherwise, they can trap heat.
  
• Stay Hydrated: Drink fluids throughout the day. A quick health check: if your urine is light yellow or clear, you're likely drinking enough water.
• Wear Light Clothing and Sunscreen: Choose lightweight, light-colored and loose-fitting clothing and wear a wide-brimmed hat. Whenever heading outdoors, use a sunscreen with a sun protection factor (SPF) of 30 or higher. Be sure to follow the directions and reapply every two hours. 
• Watch for Warning Signs: Stay alert for symptoms like dizziness, muscle cramping, headaches, or nausea. Know when to seek help if you or someone around you starts feeling sick.‍
• Look Out for Others: Check on friends, family, and pets—especially those who live alone, are older, or have chronic medical conditions.

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Top 5 Hydration Tips

While the traditional "eight glasses of water a day" rule is a good baseline, your personal hydration needs vary based on age, environment, activity level, and health. Here are some helpful tips to keep you hydrated no matter what time of the year:

• Keep A Water Bottle Handy: Carry a reusable water bottle and refill it throughout the day to ensure you have water on hand. 
• Eat Water-Rich Foods: About 20% of your daily hydration comes from food. Incorporate items like cucumbers, watermelon, tomatoes, and leafy greens into your diet.
• Find Your Favorite Flavors: While plain water is ideal, you can also hydrate with tea, coffee, or sparkling water. Water enhancers can also be a great way to add some flavor to water, encouraging you to drink more. Aim to avoid beverages with added sugars.
• Don't Wait for Thirst: Drink regularly rather than waiting until you feel thirsty, as thirst can be a sign that dehydration has already begun.
• Know Your Needs: Every person is different and it’s important to listen to your body. A general daily guideline is to drink about 91 ounces (2.7 liters) of water for women and 125 ounces (3.7 liters) for men. 

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When to Seek Care: Recognizing Heat Illnesses

Heat-related illnesses range from mild discomfort to medical emergencies. Knowing the difference between a manageable situation and a medical emergency can be a life saver.

Heat stroke is a life-threatening emergency where the body loses its ability to regulate temperature. If you notice signs like confusion, slurred speech, seizures, or an extremely high body temperature, call 911 immediately. 

Other conditions—such as heat exhaustion, heat cramps, heat syncope, and heat rash—can often be managed at home by resting in a cool area, rehydrating, and removing excess clothing. However, these are still warning signs from your body. While you can often treat these by cooling down and drinking fluids, you should transition from self-care to a clinic visit if your symptoms persist, worsen, or do not improve after an hour of rest and hydration. When in doubt, seek help. 

Get Same-Day Care When You Need it Most 

ZoomCare offers a wide range of services to help with summer illnesses and injuries, from heat rashes and bad sunburns to bug bites and BBQ pit mishaps. Find a ZoomCare Clinic or ZoomCare Super near you. 

If you believe you or someone else is suffering from heat stroke, emergency care is needed and you should call 911 immediately.

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