Extreme heat waves in the western United States can show up with barely any warning and stick around for days. High temperatures mixed with low humidity or stagnant air create some pretty dangerous conditions for health and safety.
Honestly, prepping ahead of time is the best way to cut down on risk and stay safe during a long stretch of heat.
Meteorologists have noticed these events are happening more often and getting more intense across much of the West. Preparation isn’t just about hiding indoors; you need a plan for cooling, hydration, and spotting the early signs of heat-related illness.
If you know how heat waves form and what steps to take before, during, and after extreme heat, you can protect yourself, your household, and maybe even your neighbors. Here’s a guide with practical, clear actions for when temperatures really take off.
Understanding Extreme Heat Waves
Extreme heat events happen when temperatures stay way above normal for several days or longer. These stretches usually combine high daytime heat with warm nights, which can be rough for people, animals, and even infrastructure.
Out West, dry climates, expanding cities, and changing weather patterns make these events tougher to handle.
What Is an Extreme Heat Event
An extreme heat event means a long period of unusually high temperatures, sometimes with high humidity or, in dry places, very low humidity.
Meteorologists in many areas say a heat wave happens when temperatures go several degrees above the historical average for at least two days in a row. The exact numbers depend on where you live.
These heat waves might show up with or without much humidity. In the West, low humidity can dry you out fast. In other places, high humidity makes it harder for your body to cool off.
If nights stay hot too, that’s a big problem. Without cooler nights, neither your body nor your home gets a break from the heat.
How Heat Waves Affect the West
Strong high-pressure systems often trap warm air and kick off heat waves in the western United States. Dry weather and clear skies help the sun’s heat build up quickly during the day.
Cities like Phoenix, Las Vegas, and Los Angeles deal with the urban heat island effect. Concrete and asphalt soak up heat and release it slowly, so nights can stay dangerously warm.
Mountains aren’t immune either. Hot air can get stuck in valleys, and even higher elevations can feel the impact during long heat events.
Farmers and ranchers feel it too. Extreme heat stresses crops and livestock, and it can put even more pressure on water supplies, especially in areas already dealing with drought.
Key Risks of Extreme Heat
Extreme heat can cause heat-related illnesses like heat exhaustion and heat stroke. These problems can come on fast, especially for vulnerable groups like older adults, young kids, and people working outside.
High temperatures can also damage infrastructure. Roads might buckle, rail lines can warp, and power grids can get overwhelmed when everyone cranks up the AC.
Wildfire risk goes up during long heat waves, especially if it’s dry and windy. That’s something folks in the West deal with all the time.
Common health and safety risks include:
- Heat exhaustion and heat stroke
- Dehydration
- Power outages from high demand
- Increased wildfire potential
- Crop and livestock losses
Emergency Preparation for Heat Waves
Extreme heat can put a lot of pressure on power systems, make it tough to find safe water, and raise the risk of heat-related illness. Preparation should focus on reliable cooling options, backup resources, and keeping vital information safe in case services get knocked out.
Building a Heat Preparedness Plan
A good plan makes it easier to handle long stretches of high temperatures. Each household should know how to stay cool if the AC fails, like where the nearest cooling centers or safe indoor spots are.
It’s smart to set up check-in routines with vulnerable family members or neighbors, especially older adults, kids, and those with medical needs.
Set clear temperature thresholds for taking action. For example:
| Forecast High | Action |
|---|---|
| 90–99°F | Limit outdoor activity, drink more water |
| 100°F+ | Use a cooling center or backup AC, watch for heat illness |
Don’t forget about pets. Make sure they have shade, fresh water, and a cool place indoors during extreme heat.
Assembling Emergency Supplies
Gather enough supplies to last at least 72 hours without power. Store at least one gallon of water per person per day, plus extra for pets.
Keep non-perishable food, a manual can opener, and some electrolyte drinks handy to fight dehydration. Battery-powered fans and extra batteries can be lifesavers.
A small kit should have:
- First aid supplies for minor injuries
- Medications stored in a cool, dry spot
- Flashlights or lanterns
- A thermometer to check indoor temps
- Ice packs or cooling towels
If you can, get a backup power source like a portable generator, but always run it outside to avoid carbon monoxide poisoning.
Protecting Important Records
Power outages during extreme heat can make it hard to get to digital files. Keep paper copies of important documents—like IDs, insurance, and medical records—in a waterproof, fire-resistant container.
Back up digital files on encrypted drives or secure cloud storage. Let at least one trusted person outside your household have copies in case you need to evacuate.
Label and organize everything so you can grab what you need fast. That way, you can focus on safety, not scrambling for paperwork.
Staying Cool and Safe at Home
Keeping your home cool helps prevent heat-related illness. Good cooling, insulation, and setting up a designated cool area can make a real difference during long heat waves.
Air Conditioning and Home Cooling
Air conditioning is hands-down the best way to keep indoor temps safe during extreme heat. Central systems cool the whole house, while window or portable units can focus on just one or two rooms.
Check your units before the hot weather hits. Clean or replace filters, clear out vents, and make sure everything’s working right.
If you’re worried about electricity costs, run the AC during the hottest parts of the day, then use fans in the morning or evening. Just remember, fans alone can’t prevent heat illness if it’s really hot inside.
If you don’t have AC, look for cooling centers, malls, or libraries nearby. Plan how you’ll get there before an emergency comes up.
Improving Home Insulation
Good insulation keeps cool air in and hot air out. Seal gaps around doors and windows to block warm air and help your cooling system work better.
Thermal curtains or blinds block sunlight and can lower indoor temps by a few degrees. Close them during the day, especially on windows that face the sun.
Attic insulation is crucial in hot places. Without it, heat builds up and leaks into your living space. Light-colored or reflective roofing can also keep your home cooler.
Weatherstripping and caulking are cheap, quick fixes to boost insulation. These steps improve comfort during heat waves and can help lower energy bills, too.
Creating a Cool Space
If you can’t cool the whole house, pick one room as your “cool space” to conserve energy and stay safe. This room should be shaded, well-insulated, and have an AC or portable cooling unit.
Put mats or light bedding on the floor—lower spots are usually cooler. Skip using ovens or other heat-making appliances in this space during the day.
Stock the cool room with water, light snacks, and any medications you might need. This way, you don’t have to move around too much and risk overheating.
Hydration and Nutrition During Extreme Heat
Long stretches of high temperatures ramp up the body’s need for fluids and nutrients that help regulate temperature. Staying hydrated and eating smart can make things a lot easier on your heart and energy levels, and lower your risk for heat-related illness.
How to Stay Hydrated
In hot weather, your body loses water fast—even when you’re not doing much. If you wait until you feel thirsty, you might already be a bit dehydrated.
Try drinking small amounts of water often instead of chugging a lot at once. For example, a glass every 20–30 minutes during outdoor activities helps keep your fluid levels steady.
Just check your urine color. Pale yellow usually means you’re hydrated, but dark yellow means you need more fluids.
Kids, older adults, people working outside, and those with health conditions should always have water nearby. Setting reminders to drink can help when you’re busy.
Choosing the Right Fluids
Water is your go-to for staying hydrated. But during extreme heat or long activity, replacing electrolytes matters too.
Electrolytes—like sodium, potassium, and magnesium—keep your muscles and nerves working right. Sports drinks, electrolyte tablets, or even diluted fruit juice with a bit of salt can help.
| Fluid Type | Best Use | Notes |
|---|---|---|
| Water | All-day hydration | No calories or additives |
| Sports drinks | After >1 hour intense activity | Low sugar (<30g per 24 oz) is best |
| Milk | Recovery after exertion | Has protein and electrolytes |
| Fruit juice (diluted) | Quick energy + fluids | Watch sugar content |
Caffeinated and alcoholic drinks can make you lose more fluids. If you have them, follow each one with a full glass of water.
Eating for Hot Weather
Some foods help you stay hydrated because they’re mostly water. Watermelon, cucumber, strawberries, and lettuce are over 90% water and can boost your fluid intake.
Keep meals lighter when it’s hot. Smaller, more frequent meals with lean proteins, whole grains, and fresh produce are easier for your body to handle.
Salty snacks like pretzels or lightly salted nuts can help replace sodium lost through sweat, especially if you’re active outside.
Skip heavy, greasy foods—they slow digestion and can make you feel worse in the heat. Cold dishes like salads, chilled soups, or fruit bowls are practical and honestly pretty refreshing.
Recognizing and Responding to Heat-Related Illnesses
High temperatures can really strain your body and lead to serious health issues if you don’t act fast. Spotting symptoms early and doing something about them can keep a mild problem from turning into a life-threatening condition.
Symptoms of Heat Cramps
Heat cramps are usually the first sign of heat-related stress. They show up as painful muscle spasms, often in the legs, arms, or belly, and are caused by heavy sweating and salt loss during activity.
Watch for:
- Muscle pain or tightness during or after activity in the heat
- Heavy sweating
- Firm, tender muscles
If someone gets cramps, have them stop what they’re doing, move to a cool spot, and drink water or a sports drink. Gentle stretching or massage can also help.
Get medical help if cramps last more than an hour, if the person has heart problems, or if other symptoms show up. Ignoring heat cramps can make things worse fast.
Identifying Heat Exhaustion
Heat exhaustion happens when the body gets too hot and can’t cool down. It’s more serious than heat cramps and can turn into heat stroke if you don’t treat it.
Look for:
- Heavy sweating with pale, cool, clammy skin
- Weak, rapid pulse
- Dizziness, headache, or fainting
- Nausea, vomiting, or muscle cramps
Here’s what to do:
- Move the person to a shaded or air-conditioned spot.
- Loosen clothing and put cool, wet cloths on their skin.
- Offer water slowly if they’re fully alert.
If symptoms get worse, last more than an hour, or the person gets confused, call for medical help right away.
Responding to Heat Stroke
Heat stroke is a medical emergency. If you don’t treat it fast, it can cause permanent damage or even death.
The body’s temperature rises above 104°F, and the usual ways we cool off just don’t work anymore.
Key warning signs:
- Hot, red skin that might be dry or sweaty
- Confusion, slurred speech, or loss of consciousness
- Strong, rapid pulse
- High body temperature
Immediate action:
- Call 911 right away
- Move the person somewhere cooler
- Cool the body with wet cloths, misting, fanning, or an ice bath if you can
- Don’t give them anything to drink
You have to recognize heat stroke fast and start cooling the person down immediately.
Community Resources and Support
Extreme heat can overwhelm what you can do at home to stay cool, especially for certain groups. Local services, public spaces, and community networks can really help people stay safe, particularly if you don’t have good air conditioning.
Finding Cooling Centers
Cooling centers offer air-conditioned relief when it’s dangerously hot. You’ll often find them in libraries, community centers, senior centers, or recreation facilities.
Many cities publish lists of cooling center locations on their official websites or through local news. Some places also have hotlines or 211 services to help you find the nearest spot.
Check the hours before you go, since some centers only open during heat advisories. Bring water, a light snack, and any medications you need—it just makes things easier.
Getting there can be tough. Some communities provide free shuttles or work with transit agencies to offer cheap rides to cooling centers.
Checking on Vulnerable Individuals
Older adults, infants, people with chronic health issues, and anyone without reliable air conditioning have a tougher time during heat waves. Outdoor workers and people experiencing homelessness also face extra risk.
Neighbors, friends, and family can help by calling, visiting, or texting those who might be at risk. Even a short check-in can catch early symptoms of heat stress, like dizziness, confusion, or nausea.
If someone shows signs of heat exhaustion or heat stroke, move them to a cooler spot, give them water if they’re able, and get medical help right away.
Community groups, faith organizations, and volunteer networks sometimes organize wellness checks during heat emergencies. These efforts can be a real lifeline for people who are isolated.
Staying Informed During Heat Waves
Having accurate, timely info helps people make safer choices when it’s hot. Local governments send out heat alerts by text, social media, radio, or TV.
The National Weather Service and local meteorologists share forecasts, advisories, and warnings. Many cities use automated phone calls or email alerts to keep residents updated.
Some health departments give out practical tips on staying cool, spotting heat illness, and finding public resources. It’s smart to check a few sources, just in case one channel goes down.
In rural or underserved areas, community bulletin boards, local radio, and word-of-mouth still matter for spreading urgent heat safety info.
Additional Safety Tips for Extreme Heat
You can lower your health risks during extreme heat by protecting your skin from sun damage, preparing for possible power outages, and making sure animals and vehicles stay safe. These steps help prevent heat-related illness and avoid emergencies.
Preventing Sunburn and UV Exposure
Direct sunlight can burn your skin in less than 15 minutes, especially around midday. Sunburn increases your risk of skin damage and heat illness.
Wear lightweight, long-sleeved clothing and a wide-brimmed hat to protect your skin from UV rays. Sunglasses with UV protection help keep your eyes safe.
Put on broad-spectrum sunscreen with SPF 30 or higher everywhere your skin is exposed. Reapply every 2 hours, or more if you’re sweating a lot or swimming.
Try to avoid outdoor activities between 10 a.m. and 4 p.m., when the sun’s strongest. Look for shade under trees, awnings, or canopies if you have to be outside.
Handling Power Outages Safely
Extreme heat can overload the power grid, causing blackouts or outages. Without air conditioning, indoor temps can climb fast.
Keep battery-powered fans and flashlights handy. Store spare batteries somewhere cool and dry. Skip the candles—they’re a fire risk.
Before an outage, freeze some containers of water to help keep your food cold. During an outage, keep fridge and freezer doors closed as much as you can.
If a cooling center is open nearby, use it when your home gets too hot. People who rely on electric medical devices should have a backup power source or a plan to relocate if needed.
Caring for Pets and Vehicles
Hot weather can make pets overheat fast. Make sure they always get fresh, cool water and a shady spot to rest.
Try not to walk your pets on hot pavement—it can really hurt their paws.
Don’t leave animals in parked cars, not even for a minute. Even with the windows cracked, the inside of a car heats up to dangerous levels so quickly.
Before you drive anywhere in the heat, check your vehicle’s coolant and tire pressure. Engines seem to overheat and tires blow out more often when it’s hot.
Toss an emergency kit in your car with water, snacks, and a few basic tools. If you’re heading out on a long trip, plan for rest stops so pets can cool off and relax.