As temperatures hit 'dangerously hot conditions' in Florida, here is everything to know to stay safe
It's hot and getting hotter. And the heat index is making it feel even hotter.
How's that for an understatement?
High temperatures around Florida are in the 90s this week, with the heat index hitting triple digits.
An excessive heat warning for "dangerously hot conditions" has been issued for several areas, with the heat index expected to hit 115 in the western Panhandle June 27, according to the National Weather Service. The rest of North Florida isn't far behind, with a heat index of 112 forecast for Tallahassee and 110 in Jacksonville.
Conditions are only a little better around the state, with the heat index ranging today from 103 in Fort Myers and Sarasota to 108 in Melbourne and West Palm Beach.
Here's what you should know about heat, including how to stay cooler and warning signs to watch for.
What weather watches and warnings are in effect in Florida?
Can't see the map?
Is heat really dangerous?
Can't see the chart?
Definitely.
The body normally cools itself by sweating. But under some conditions, sweating just isn’t enough. In such cases, a person’s body temperature rises rapidly. Very high body temperatures may damage the brain or other vital organs, according to the Centers for Disease Control.
Are temperatures going up?
Extreme summer heat is increasing in the United States, according to the Centers for Disease Control.
Climate projections indicate extreme heat events will be more frequent and intense. However, better forecasting and warning systems, not to mention access to air conditioning, have actually reduced heat-related illness and death risks in recent decades.
What illnesses and deaths are associated with heat?
Hot weather is associated with an increase in heat-related illnesses, including cardiovascular and respiratory complications, renal failure, electrolyte imbalance, kidney stones, negative impacts on fetal health, and preterm birth, according to the CDC. Specifically, death rates are noted to rise during and after heat waves.
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Deaths result from:
Heat stroke and related conditions.
Cardiovascular disease.
Respiratory disease.
Cerebrovascular disease.
Who is most vulnerable to extreme heat?
Anyone can be at risk to the health effects of heat, but some are more vulnerable, including:
Pregnant people.
People with heart or lung conditions.
Young children, especially those under age 4.
Older adults, especially those over 65.
People who are overweight.
People on certain medications.
Athletes.
People who work outside.
Additionally, urban heat islands, combined with an aging population and increased urbanization, are projected to increase the vulnerability of urban populations to heat-related health impacts in the future, according to the CDC.
What can affect your body's ability to cool off during hot weather?
Several factors affect the body’s ability to cool itself during extremely hot weather, according to the CDC:
High humidity. When the humidity is high, sweat doesn't evaporate as quickly. This keeps your body from releasing heat as fast as it may need to.
Personal factors. Age, old age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and prescription drug and alcohol use all can play a role in whether a person can cool off enough in very hot weather.
What actions can you take to prevent heat-related illness or death?
People at greatest risk for heat-related illness can take the following actions to prevent illness or death:
Stay in air-conditioned buildings as much as you can. If your home is not air-conditioned, go to public facilities such as a library or mall.
Do not rely on a fan as your main cooling device during an extreme heat event.
Drink more water or other cool liquids than usual and don’t wait until you’re thirsty to drink.
Avoid alcohol.
Check on a friend or neighbor and have someone do the same for you.
Limit use of the stove and oven.
Take cool showers or baths to cool down.
Never leave children — or anyone for that matter — or pets in cars.
Move less. The body releases heat when it moves.
Wear lighter, more breathable clothing, such as cotton and linen, which allow heat to escape from the body.
Avoid hot and rich meals and stick to water-heavy foods like melon, lettuce, and tomato.
Eating spicy foods can cause you to sweat and ultimately cool you down.
Plan ahead for hot nights by folding a top sheet, putting it in a bag, and then putting in the the freezer a few hours. When it's bedtime, take it out and lay it on top of you.
Use pulse points to help cool yourself
Place cool, wet towels or ice packs on your neck, forehead and under your arms can help cool the body quickly, according to the Mayo Clinic.
Veins are closer to the surface of the body at those locations. Applying cold water or ice can help lower the temperature of the blood.
How can you keep your house cooler in summer?
Here are some tips from Southern Living:
Close doors and shut your drapes, curtains or blinds. When the temperature cools down and the sun sets, open your windows and shades to let the cooler air breeze through your home.
Try reusable UV window film to keep the sun out and cool air in
Make sure there are no gaps in doors and windows to let hot air inside.
Heat rises so keep to lower levels of the house. If you need to, move your mattress to the floor for the night.
Use an outside grill instead of the stove or oven.
Unplug any appliances you're not using. Plugged-in appliances generate heat, especially bigger machines like the washer, dryer, and dishwasher. At the very least, keep them off to avoid generating heat.
Use fans but …
Ceiling fans have winter and summer settings; make sure yours is moving counterclockwise in the summer.
Turn on exhaust fans in the bathroom and kitchen to help pull hot air outside.
Portable fans: Instead of having them blow directly on you, place a fan by a window at night to draw cooler air inside. During the day, have it blow out to pull warmer inside air outside.
Another fan trick: Put a container of ice cubes or a cold, wet sheet in front of the fan or hang frozen water bottles from the back of the fan.
Use trees and awnings to help keep your home in the shade, especially on west-facing windows.
Lights out. Lights generate a lot of heat. Change to LEDs if you haven't already and turn off any lights you're not using.
Trying to sleep? Switch out your sheets and blankets for lighter, more breathable fabrics in the summer, such as linen and cotton.
Florida Power & Light customers can get a Home Energy Survey to help identify the energy efficiency of their homes.
Schedule a free Home Energy Survey by calling 1-800-DIAL-FPL (1-800-342-5375).
Do young and healthy people have to worry about heat?
Yes, especially if they take part in strenuous physical activities during hot weather. Here's what you can do:
Limit outdoor activity, especially midday when the sun is hottest.
Pace your activity. Start activities slowly and pick up the pace gradually.
Drink more water than usual and don’t wait until you’re thirsty to drink more. Muscle cramping may be an early sign of heat-related illness.
Wear loose, lightweight, light-colored clothing.
What can athletes do to protect themselves from the heat?
If you play a sport that practices outside during hot weather, protect yourself and look out for your teammates:
Schedule workouts and practices earlier or later in the day when the temperature is cooler.
Monitor a teammate’s condition and have someone do the same for you.
Seek medical care right away if you or a teammate has symptoms of heat-related illness.
Learn more about how to protect young athletes from heat-related illness by taking this CDC course.
CDC heat tracker map helps residents stay informed of dangerous conditions
The CDC Heat & Health Tracker provides local heat and health information so communities can better prepare for and respond to extreme heat events.
➤ Check local conditions with CDC heat tracker map
What are heat-related illnesses?
Heat-related illnesses include: heat cramps, heat stroke and heat exhaustion.
What is heat stroke?
Heat stroke is the most serious heat-related illness. It occurs when the body can't control its temperature. Body temperature may rise to 106 or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided.
What are the warning signs of heat stroke?
Warning signs of heat stroke vary but may include the following:
An extremely high body temperature (above 103°F)
Red, hot, and dry skin (no sweating)
Rapid, strong pulse
Throbbing headache
Dizziness
Nausea
Confusion
Unconsciousness
What should you do if you see someone suspected of heat stroke?
If you see any of the above signs, you may be dealing with a life-threatening emergency. Have someone call for immediate medical assistance while you begin cooling the victim. Do the following:
Get the victim to a shady area.
Cool the victim rapidly, using whatever methods you can. For example, immerse the victim in a tub of cool water; place the person in a cool shower; spray the victim with cool water from a garden hose; sponge the person with cool water; or if the humidity is low, wrap the victim in a cool, wet sheet and fan him or her vigorously.
Monitor body temperature and continue cooling efforts until the body temperature drops to 101-102 degrees.
If emergency medical personnel are delayed, call the hospital emergency room for further instructions.
Do not give the victim alcohol to drink.
Get medical assistance as soon as possible.
What is heat exhaustion?
Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are elderly people, those with high blood pressure, and those working or exercising in a hot environment.
What are the warning signs of heat exhaustion?
The warning signs of heat exhaustion include the following:
Heavy sweating
Paleness
Muscle cramps
Tiredness
Weakness
Dizziness
Headache
Nausea or vomiting
Fainting
The skin may be cool and moist. The pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke. See medical attention if symptoms worsen or last longer than one hour.
How can you cool yourself or someone if you suspect heat exhaustion?
Drink cool, nonalcoholic beverages.
Rest.
Take a cool shower, bath, or sponge bath.
Seek an air-conditioned environment.
Wear lightweight clothing.
What are heat cramps?
Heat cramps are muscle pains or spasms — usually in the abdomen, arms, or legs — that may occur in association with strenuous activity.
People who sweat a lot during strenuous activity are prone to heat cramps. This sweating depletes the body’s salt and moisture. The low salt level in the muscles causes painful cramps. Heat cramps may also be a symptom of heat exhaustion. If you have heart problems or are on a low-sodium diet, seek medical attention for heat cramps.
What should you do for heat cramps?
If medical attention is not necessary, take the following steps:
Stop all activity and sit quietly in a cool place.
Drink clear juice or a sports beverage.
Do not return to strenuous activity for a few hours after the cramps subside because further exertion may lead to heat exhaustion or heat stroke.
Seek medical attention for heat cramps if they do not subside in 1 hour.
Can medications increase the risk of heat-related illness?
Yes. The risk for heat-related illness and death may increase among people using the following drugs:
Psychotropics.
Medications for Parkinson’s disease
Tranquilizers
Diuretic medications or “water pills.”
How effective are fans in preventing heat-related illness?
Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness.
How can people protect their health when temperatures are extremely high?
Remember to keep cool and use common sense. Drink plenty of fluids, replace salts and minerals, wear appropriate clothing and sunscreen, pace yourself, stay cool indoors, schedule outdoor activities carefully, use a buddy system, monitor those at risk, and adjust to the environment.
How much should you drink during hot weather?
During hot weather you will need to increase your fluid intake, regardless of your activity level.
Don’t wait until you’re thirsty to drink.
During heavy exercise in a hot environment, drink enough non-alcoholic cool fluids each hour to maintain normal color and amount of urine output.
Should you take salt tablets during hot weather?
Do not take salt tablets unless directed by your doctor. Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. The easiest and safest way to do this is through your diet.
Drink fruit juice or a sports beverage when you exercise or work in the heat.
What is the best clothing for hot weather?
Wear as little clothing as possible when you are at home. Choose lightweight, light-colored, loose-fitting clothing.
In the hot sun, a wide-brimmed hat will provide shade and keep the head cool. If you must go outdoors, be sure to apply sunscreen 30 minutes prior to going out and continue to reapply according to the directions.
Sunburn affects your body’s ability to cool itself and causes a loss of body fluids. It also causes pain and damages the skin.
What should you do if you work outside?
Pace yourself.
If you are not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually.
If exertion in the heat makes your heart pound and leaves you gasping for breath, stop and get into a cool area or at least in the shade, and rest, especially if you become lightheaded, confused, weak or faint.
OSHA safety app helps with specific information for your location
The OSHA-NIOSH Heat Safety Tool is a resource for planning outdoor work activities based on how hot it feels throughout the day.
It has a real-time heat index and hourly forecasts specific to your location.
The app allows workers and supervisors to calculate the heat index for their worksite, and, based on the heat index, displays a risk level to outdoor workers. Working in full sunlight can increase heat index values by 15 degrees.
The OSHA-NIOSH heat safety tool features:
A visual indicator of the current heat index and associated risk levels specific to your current geographical location.
Precautionary recommendations specific to heat index-associated risk levels.
An interactive, hourly forecast of heat index values, risk levels, and recommendations for planning outdoor work activities.
Location, temperature, and humidity controls, which you can edit to calculate for different conditions.
Signs and symptoms and first aid for heat-related illnesses.
Download the app: Apple store Google Play
Florida has been getting warmer and that trend is expected to continue
Due to the subtropical climate, Florida has historically been vulnerable to both continuous summer heat and extreme heat events. The positive trend in temperature is likely to continue; projections indicate that, in the future, there will be warmer temperatures and increases in dry days, according to the Florida Department of Health.
A general warming trend has been seen over the past 30 years in Florida
Future scenarios indicate the majority of Florida may be at high heat risk with monthly-mean daily maximum temperatures between 95 and 100 degrees, with areas in the Panhandle experiencing greater change in heat risk.
Most hot periods occur between late May and August, although southern areas may occasionally experience veryhot conditions as early as April or as late as October.
The hottest daytime temperatures occur in the northern and interior portions of the state, away from the influence of the Gulf of Mexico and Atlantic Ocean. y calling 1-800-DIAL-FPL (1-800-342-5375).
This article originally appeared on Florida Times-Union: Florida heat: How to stay cool, danger signs to watch for
