Key takeaways

  • A heat wave is a stretch of unusually hot weather lasting more than 2 days.
  • Extreme heat can be dangerous, especially for older adults, young children, and people with chronic health conditions.
  • With some smart buys, like the Hydro Cell water bottle, blackout curtains, and sunglasses, you can stay cool, safe, and maybe even a little stylish during heat waves.

What’s not to love about warmer weather, I say? Bring on the blue skies, sunshine on my skin, and ditching the heavy, winter layers. Summer is certainly my season.

But when the temperature keeps climbing and the heat lingers for too long, it can stop being pleasant and veer more into dangerous territory.

Indeed, in the United States, heat-related deaths generally range from 0.5 to 2 deaths per million people, with notable spikes in recent years. And that risk is only set to increase with heat waves becoming more frequent, longer-lasting, and more intense. Some people are especially at risk, such as older adults, young children, and anyone living with chronic health conditions like heart or lung disease.

That’s why preparing for extreme heat isn’t just smart — it’s essential.

In this guide, I share some keep-cool strategies and must-have home essentials to help you stay safe, cool, and healthy during the next heat wave.

Stay hydrated

Ok, I’ll admit, this is hardly the most groundbreaking advice, but it is an absolute nonnegotiable: hydration, hydration, hydration.

Even when it’s not sweltering outside, your body loses water all day long — when you go to the bathroom, sweat, and even breathe. Add in sky-rocketing temperatures, and that water loss ramps up fast. Staying well-hydrated helps regulate your body temperature and keeps your natural cooling system (sweating) working properly.

Experts generally recommend drinking around 9 cups of fluids a day for women and 13 cups for men, and potentially more in hot weather. And a good rule of thumb? Pale yellow pee = you’re all good. Darker than that? Time to sip up. Crystal clear pee? You might be overdoing it (yes, overhydration is a thing too).

To make staying hydrated feel less like a chore:

  • Pick a water bottle with a cute color or design, I guarantee you’re more likely to use it.
  • Keep a large water pitcher in the fridge, so you have cold water always on tap.
  • Throw in a couple of slices of cucumber, lemon, or mint for a tasty twist.

Dress for the heat

First of all, although it’s not generally advised, if you absolutely must venture outside your house during a heat wave, make sure it’s before 11 a.m. or after 3 p.m. At this time of day, the sun isn‘t as strong.

Secondly, dress smart. The right clothing can make all the difference. Light, loose, and breathable fabrics (think cotton and moisture-wicking) will be your savior. Wide-brim hats and sunglasses will also help keep those harsh rays out of your face and prevent your head from overheating.

Quick cooling hacks

You don’t need to blast the AC all day to beat the heat. A few simple tricks can help lower your body temperature without draining your energy bill or resorting to constant cold showers.

For example, applying a damp cloth to your pulse points, such as your wrists, neck, elbows, groin, behind the knees, and the tops of your feet, can help cool your body more efficiently. For extra relief, why not pop said cloth in the freezer for a few minutes beforehand?

Another option is soaking your feet in cold water. Just fill a basin, bucket, dishpan, or even a paddling pool with water, chuck in a few ice cubes, and away you go. This can help lower your core body temperature and may reduce swelling, which many people experience during prolonged heat.

Alternatively, if you’re stuck in a stuffy office or travelling on public transport, battery-powered fans and cooling facial mists are lifesavers.

Top tip #1

Remember your furry friends. They can overheat, too. If it’s too hot, give walkies a miss, and make sure they have access to shade and plenty of water. You could also try a cooling body wrap, vest, or mat.

Optimize air conditioning

The way your home handles heat can make a big difference in how comfortable (or utterly unbearable) things feel inside. With a few smart adjustments, you can create a noticeably cooler space.

If you have an air conditioning system, start there. Did you know its efficiency can drop quickly without proper upkeep? A simple fix is to change your air filters regularly. A clean filter keeps air flowing freely and helps your system cool more effectively.

Don’t forget your thermostat, either. Once your home hits the set temperature, a thermostat automatically shuts off the AC so you don’t waste energy or feel chilly. Plus, they help avoid large temperature swings, which can make the heat wave feel even more intense when you go in and out of your home.

No central AC? No problem! Portable air conditioners or electric fans can be great for targeted relief. Tower, desk, pedestal, or box? Choose your fighter! Just a heads up, though: Above 95°F (35°C), they become less effective and may simply push warm air around.

You can also keep the heat at bay with a ceiling fan. Remember to switch them to spin counterclockwise, as this pushes cooler air down.

Top tip #2

Place a bowl of ice in front of your fan for an extra chilly breeze.

Window- and night-cooling strategies

Nothing is worse than feeling like you’re trapped in a greenhouse. To transform your home from a heat trap into an oasis, consider blackout curtains or thermal blinds. They act like a shield, blocking heat before it can build up inside.

Or if you want to go the DIY route, you could always try hanging a sheet, towel, or reflective material over the outside of your window.

Then, once the sun goes down and the outside air cools, open your windows to let that cooler evening air in. For the best effect, open windows on opposite sides of your home to create cross ventilation. This is basically a natural breeze that moves hot air out and pulls fresh air in.

All in all, the most important thing to do during a heatwave is to look after yourself — and check in on others, too. If you or someone else starts to feel unwell in the heat, it could point to any of the following heat-related illnesses:

Recognizing the early signs can help prevent more serious complications. When in doubt, seek medical advice, especially if symptoms come on suddenly or worsen quickly.

A heat wave refers to a period of abnormally hot weather that lasts more than 2 days. There’s no single temperature that defines it because what counts as “extreme heat” depends on where you live. What may be dangerously hot in one region or state may be normal in another.

The World Health Organization (WHO) recommends drinking roughly 1 cup of water per hour, and at least 2 to 3 litres per day, during a heat wave.

According to a 2025 study, fans can effectively increase comfort, reduce cardiovascular strain, and help the body stay cool in moderately hot conditions.

However, in extreme heat above 95°F (35°C), they may become less effective, or even harmful, especially for older adults. As such, safer cooling strategies like air conditioning, evaporative coolers, or skin wetting are recommended.

Some ways you can cool your home without AC include:

  • shading or covering windows
  • using window reflectors specifically designed to reflect heat back outside
  • opening windows at night, when it is cooler, to get air flowing through the home
  • using electric fans if the air temperature is below 95°F (35°C)
  • turning off lights and electrical equipment that aren’t in use

Everyone is at risk from the dangers of extreme heat, but these groups are more vulnerable than most:

  • older and less-abled people
  • pregnant people
  • people taking certain medications
  • infants and children
  • athletes
  • outdoor and manual workers
  • people who are homeless or displaced
  • people living in substandard housing

Signs of heatstroke include:

  • an extremely high body temperature of 103°F (39.4°C)
  • red (on lighter skin), hot and dry skin with no sweat
  • rapid, strong pulse
  • dizziness, confusion, or unconsciousness

If you suspect you have heatstroke, call 911 or get to a hospital immediately.

Cooling centers are air-conditioned public spaces often temporarily set up by local authorities to provide respite from extreme heat or heat waves.

Finding and accessing cooling centers vary by state and county. Generally, calling 211, visiting local government websites, or checking local news outlets are reliable ways to locate nearby centers.

At best, heat waves can be uncomfortable and intense. At worst, they can be life threatening — especially for older people, kids, and people with certain medical conditions.

But with the right tools and some preparation, you can keep yourself and your home safe, cool, and comfortable during extreme heat.

Whether you’re sipping icy water from a cute bottle, immersing your feet in cold water while sitting on the couch, or adding blackout blinds to your setup, a few thoughtful tweaks can go a long way.