Beat the Heat: How to Stay Safe During a Heat Wave

May 29, 2025

Dr. Jennifer Nuovo, Blue Shield Promise

As temperatures climb to triple digits in California, it’s important to plan ahead to protect your health and your loved ones. Exposure to extreme heat is a significant public health concern, with high temperatures occurring more frequently in recent years and for longer periods of time.

These intense heat waves can pose serious health risks, especially for young children, older adults and people with chronic health conditions, such as asthma, diabetes and heart disease.

“Heat-related illness can come on quickly and become serious if not addressed,” said Dr. Jennifer Nuovo, chief medical officer at Blue Shield of California Promise Health Plan. “By taking precautions, we can all reduce our risk and help protect families and neighbors.”

In the United States, heat kills more people each year than hurricanes, floods and wildfires combined. Effects are particularly severe for those who are less likely to have access to central air, may not be able to afford high energy costs, and are more likely to depend on cooling centers.

Dr. Nuovo shares five tips to help you stay healthy in the heat:

1. Drink plenty of water. Stay hydrated throughout the day, even if you don’t feel thirsty. Skip sugary, caffeinated or alcoholic drinks, which can increase dehydration. “Keeping your body hydrated is essential in hot weather,” said Dr. Nuovo. “Water helps your body regulate temperature and prevent heat exhaustion.”

2. Keep your space cool. Use fans or air conditioning if available, and close blinds or curtains during the hottest parts of the day. If your home becomes too warm, visit a cooling center, shopping mall or public library. Click here to view the California Public Utilities Commission list of free cooling centers and check with your city or county for additional locations.

3. Check on others. Take time to check in with friends, neighbors and family members — especially those who may be alone or managing health conditions. “A quick call or text can go a long way in preventing heat-related emergencies,” said Dr. Nuovo.

4. Avoid peak heat. If possible, limit outdoor activity between 11 a.m. and 6 p.m. If you need to be outside, wear light-colored, loose-fitting clothing and a wide-brimmed sun hat, use SPF 30 or higher sunscreen (and be sure to reapply every two hours), and take breaks in the shade or indoors whenever possible.

5. Know the signs of heat-related illness. Early symptoms like heavy sweating, dizziness and nausea can indicate more serious issues like heat stroke. If someone becomes confused, stops sweating or loses consciousness, call 911 immediately. Learn more about heat illness symptoms here.

“Environmental events are affecting our health in real time, with the greatest impact on people facing social and economic barriers. These occurences also make it more difficult for health plans and providers to predict when and how many people will need care,” said Dr. Nuovo. “As these events become more frequent and severe, it’s more important than ever to know how to reduce the serious health risks associated with these extreme environmental shifts.”

For more on this topic, read Blue Shield of California’s and Milliman’s recent study, “How extreme heat and poor air quality impact healthcare utilization among insured Californians.”

For additional resources on staying safe during extreme heat, visit the California Department of Public Health’s resource page.