Hot Weather Health Information

Here are 10 ways to stay cool and safe during hot weather:

1. Find cooling centers near you.

   Remember, when it gets hot enough for an extreme heat warning, a fan is not enough! Not only that, using a fan can be dangerous because it can make it even more difficult for the body cool down by sweating. If you need to use a fan, make sure to put cold damp cloths on your head and body or use a water spritzer. The evaporation of water will help you stay cool. Better yet, go to a cooling center with air conditioning. Visit your county’s website to find local cooling centers:

   • Multnomah County Cooling Centers

   • Washington County Cooling Centers Interactive Map

   • Clackamas County Cooling Centers

   • 211 Cooling Information

2. Stay hydrated by drinking lots of water, even if you are not thirsty.

3. Stay inside and out of the sun if possible, especially during mid-day between 12 p.m. and 2 p.m. when it is the warmest.

4. Avoid direct sun exposure if you must go outside. Apply and re-apply sunscreen often, wear a hat, and wear lightweight and light colored clothing that is loose-fitting.

5. Avoid turning on heating devices, like your oven or stove.

6. Keep your doors and windows closed, except during the coolest parts of the night.

7. Make DIY cool packs: freeze wet washcloths or fill a sock with rice, tie in a knot, and then freeze. You can also mix 1 part hand sanitizer to 3 parts water and freeze in a ziplock bag (double bagged if possible).

8. Take a cool shower or bath.

9. Mist your top sheet with water before going to bed to make it cooler while you sleep.

10. Know the signs of heat exhaustion and heat stroke.

Learn more about heat exhaustion and heat stroke.

Heat exhaustion:

• Signs of mild heat exhaustion include:

  • Rapid heart beat and shallow breathing

  • Heavy sweating

  • Extreme weakness

  • Dizziness

  • Nausea, vomiting

• What to do if you or someone is experiencing mild heat illness:

  • Remove excess clothing.

  • Rest in a cool area.

  • Drink plenty of water.

  • Take a cool shower, bath or sponge bath.

Heat stroke:

Heat stroke happens when the body cannot control temperature, which can lead to death or disability.

• Signs of heat stroke include:

  • Having a 103 degree temperature or above

  • Confusion

  • Rapid pulse

  • Loss of coordination

  • Hot, dry skin or profuse sweating

  • Throbbing headache

  • Seizures, coma

• What to do if you or someone is experiencing heat stroke:

  • Call 911

  • Move to a cool, shaded area

  • Drink or offer a drink of water

  • Take or offer a cool shower, bath or sponge bath

Learn more about how to prepare for hot weather.

Visit Oregon Health Authority’s website to find more resources to help you prepare for extreme heat in Oregon.