Our summer days are getting hotter and more dangerous. As climate change increases the intensity of heat waves, it’s important now more than ever to understand how extreme heat affects our health and what we can do to stay safe.
Heat waves are more than just uncomfortable — they can cause serious health risks, especially for young children, older adults, people with chronic illnesses, and people without access to air conditioning. Whether you’re walking to the store, commuting on public transit, or just trying to get through the day, summer heat can cause significant health issues.
The dangers of extreme heat
A heat wave is a period of unusually high temperatures lasting for two or more days.1 In Washington, DC, when temperatures reach 95 degrees F or above, the District implements the Heat Emergency Plan and opens cooling centers for residents to seek relief from the heat.2
When your body cannot cool itself down, it can overheat — especially when humidity is high. That’s because sweat doesn’t evaporate as easily, making it harder to lower your body temperature. This can lead to:
- Heat exhaustion: The body’s response to losing too much water and salt, as a result of sweating.3
- Heat stroke: A life-threatening emergency where the body’s temperature rises to 106 degrees F or higher within 10 to 15 minutes. Heat stroke can cause confusion, slurred speech, seizures, or death.3
- Dehydration: Occurs when the body uses or loses more fluid than it is able to replace..4
Warning signs of heat illness
During times of extreme heat, watch for these symptoms in yourself or others — especially children and older adults:5
- Dizziness
- Muscle cramps or weakness
- Nausea or vomiting
- Hot, dry, or damp skin
- Fainting or loss of consciousness
Call 911 immediately if someone is showing signs of heat stroke or becomes unresponsive.
Tips for beating the heat
Staying safe during a heat wave only requires a little preparation and awareness. You can stay cool during days of extreme heat by:
- Avoiding outdoor activities during the hottest part of the day (11 a.m. – 3 p.m.)
- Wearing loose-fitting, light-colored clothes
- Taking cool showers or baths
- Staying hydrated throughout the day, even if you’re not thirsty
- Making sure older neighbors, friends, or relatives are safe and cool
- Never leaving children or pets in a parked car
- Keeping pets indoors and hydrated
DC resources during heat emergencies
The DC government activates cooling centers across the city during heat emergencies. These are free, air-conditioned spaces where residents can get relief from the heat. To find a cooling center near you:
- Visit heat.dc.gov
- Call the DC Shelter Hotline at 202-399-7093
- Follow updates from the DC Department of Human Services
Some community centers, libraries, and recreation centers may also extend their hours during heat emergencies.
BESTME
School is out, healthy rewards are in
Before the back-to-school excitement begins, now is the perfect time to take care of your health and get rewarded for it. If you’re a teen enrolled in AmeriHealth Caritas DC, the Healthy Rewards Program lets you earn gift card rewards when you complete health activities. Here are a few ways to earn rewards:
- Get your annual wellness checkup.
- Visit the dentist for a cleaning.
- Stay up to date on vaccines.
If you’re not sure what appointments you’ve had or need, talk to your parents or caregivers to help you review your schedule. They can contact your provider to help you stay informed about your appointments.
Staying on top of your health now can help you feel better and stay focused once you are back in school. The Healthy Rewards Program allows enrollees to earn gift cards to retailers such as Walmart, Safeway, CVS Pharmacy, The Home Depot, Apple, Google Play, and more. Healthy habits now can create a stronger you this school year.
To learn more about how to sign up, visit www.amerihealthcaritasdc.com/healthyrewards.
Sources
- “During a Heatwave,” National Weather Service, https://web.archive.org/web/20250201173950/https://www.weather.gov/safety/heat-during, accessed June 9, 2025.
- “Heat Emergency Plan Information,” DC.gov, DC Homeland Security and Emergency Management Agency,
https://hsema.dc.gov/page/heat-emergency-plan-information, accessed June 9, 2025. - “Heat-Related Illnesses,” Centers for Disease Control and Prevention, September 10, 2024,
https://web.archive.org/web/20250118080814/https://www.cdc.gov/niosh/heat-stress/about/illnesses.html, accessed June 9, 2025. - “Dehydration,” Mayo Clinic, May 2, 2025,
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086, accessed June 9, 2025. - “Heat Cramps, Exhaustion, Stroke,” National Weather Service,
https://web.archive.org/web/20250117232304/https://www.weather.gov/safety/heat-illness, accessed June 9, 2025.
All images are submitted by AmeriHealth Caritas District of Columbia and are used under license for illustrative purposes only. Any individual depicted is a model.