{"id":39381,"date":"2026-05-15T07:00:23","date_gmt":"2026-05-15T07:00:23","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=39381"},"modified":"2026-05-14T23:16:53","modified_gmt":"2026-05-14T23:16:53","slug":"tips-to-stay-cool-beat-the-heat","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/tips-to-stay-cool-beat-the-heat\/","title":{"rendered":"Five tips for soaking up the sun safely &#038; staying cool","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>Let\u2019s face it: Most of us love sunny days. You\u2019re soaking up the sun and basking in the warmth because you know they won\u2019t last long here in the Pacific Northwest.<\/p>\n<p>But don\u2019t forget that the heat can play tricks on your body and mind. Stay safe, healthy and prepared with our top tips for the hot summer months.<\/p>\n<h2>1. Find creative ways to stay cool<\/h2>\n<p>Not everyone is lucky enough to have air conditioning, but that doesn\u2019t mean you have to suffer through the summer. Something as simple as a bowl of ice in front of a fan can make a difference.<\/p>\n<p><a href=\"https:\/\/updates-www.mccdn.io\/vitals\/no-ac-no-problem-follow-these-tips-for-staying-cool\/\">Give some of these tricks a try<\/a>:<\/p>\n<ul>\n<li>Try a\u00a0cooling sheet\u00a0on your bed or place your sheet in the freezer ahead of bedtime<\/li>\n<li>Avoid cooking inside<\/li>\n<li>Heat rises, so\u00a0stay low\u00a0by moving your mattress to the floor<\/li>\n<li>Unplug unneeded electronics and appliances\u00a0(yes, they still generate heat even when idle)<\/li>\n<li>Take a\u00a0cool shower or bath<\/li>\n<li>Keep windows covered when in direct sunlight with shades, blinds or curtains<\/li>\n<\/ul>\n<h2>2. Stay hydrated<\/h2>\n<p><a href=\"https:\/\/updates-www.mccdn.io\/vitals\/should-i-see-a-doctor-dehydration\/\">Stay ahead of dehydration<\/a> by making water consumption a habit before summer hits. If you\u2019re feeling thirsty, you\u2019re already 2-3 percent below your ideal hydration level.<\/p>\n<p>The best way to determine how many ounces of water you need in a day is to divide your body weight by two. But if it\u2019s hot or you\u2019re especially active that day, it\u2019s recommended you\u00a0 drink more than that baseline.<\/p>\n<p>Water is the best option, but you can also get hydration from juice, <a href=\"https:\/\/updates-www.mccdn.io\/vitals\/ask-a-doctor-should-i-be-drinking-electrolytes\/\">electrolyte beverages<\/a>, fruits and vegetables.<\/p>\n<h2>3. Don\u2019t lose your cool<\/h2>\n<p>When you\u2019re not properly hydrated or able to get relief from the heat, your ability to problem-solve or easily control your emotions decreases. Rather than getting angry or pretending everything is fine, <a href=\"https:\/\/updates-www.mccdn.io\/vitals\/summer-heat-shorter-fuses-tips-to-help-you-manage-anger\/\">acknowledge what you\u2019re feeling<\/a>.<\/p>\n<p>Identify the source of your frustration \u2014 did you get enough sleep? Could you take a break in an air-conditioned space?<\/p>\n<p>Don\u2019t wait for the heat wave to hit. Make healthy coping skills for stress and anxiety part of your everyday life, such as <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/9445-diaphragmatic-breathing\">diaphragmatic breathing<\/a>, getting enough sleep and staying well fed and hydrated.<\/p>\n<h2>4. Know the signs of heat stroke<\/h2>\n<p>The human body isn\u2019t designed to endure prolonged periods of extreme heat. For times when you can\u2019t escape soaring temperatures, it\u2019s important you know the signs of heat stroke before they can do any serious damage.<\/p>\n<p>Watch for:<\/p>\n<ul>\n<li>Body temperature of 104 degrees Fahrenheit or higher<\/li>\n<li>Hot, flushed skin<\/li>\n<li>Rapid breathing<\/li>\n<li>Increased heart rate<\/li>\n<li>Headache<\/li>\n<li>Nausea\/vomiting<\/li>\n<li>Dizziness\/fainting<\/li>\n<li>Confusion<\/li>\n<li>Slurred speech<\/li>\n<li>Delusions<\/li>\n<\/ul>\n<p>Call 911 and move the person to a cool\/shaded area, remove excess clothing and provide ice packs.<strong>\u00a0<\/strong><\/p>\n<h2>5. Check on those most vulnerable<\/h2>\n<p>While everyone is at risk for heat-related illnesses like heat exhaustion and heat stroke, some people are at greater risk.<\/p>\n<p>Make it a point to check on those around you who may be having a harder time staying cool, including:<\/p>\n<ul>\n<li>Infants, toddlers and children<\/li>\n<li>People 65 and older<\/li>\n<li>People participating in strenuous outdoor activities<\/li>\n<li>People with heart and lung diseases<\/li>\n<\/ul>\n<p>And don\u2019t forget to keep your pets cool \u2014 they feel the heat just as much as you do.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>Let\u2019s face it: Most of us love sunny days. You\u2019re soaking up the sun and basking in the warmth because you know they won\u2019t last long here in the Pacific Northwest. But don\u2019t forget that the heat can play tricks on your body and mind. Stay safe, healthy and prepared with our top tips for [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":115,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[99],"tags":[170],"class_list":["post-39381","post","type-post","status-publish","format-standard","hentry","category-primary-care","tag-summer-safety"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 tips to stay safe &amp; cool in the heat - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Stay cool, hydrated and calm when temps climb. 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Get simple tips to beat the heat, spot heat stroke signs, and look out for those who need extra care.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/updates-www.mccdn.io\/vitals\/tips-to-stay-cool-beat-the-heat\/\" \/>\n<meta property=\"og:site_name\" content=\"MultiCare Vitals\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/multicarehealthsystem\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-15T07:00:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2026\/05\/drink-water-iStock-2221739885-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Samantha Malott\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Five tips for soaking up the sun safely &amp; staying cool - MultiCare Vitals\" \/>\n<meta name=\"twitter:creator\" content=\"@shannonwhitley\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/tips-to-stay-cool-beat-the-heat\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/tips-to-stay-cool-beat-the-heat\\\/\"},\"author\":{\"name\":\"Samantha Malott\",\"@id\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/#\\\/schema\\\/person\\\/1237b5d541a93eafc81ff7120cc031ab\"},\"headline\":\"Five tips for soaking up the sun safely &#038; staying cool\",\"datePublished\":\"2026-05-15T07:00:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/tips-to-stay-cool-beat-the-heat\\\/\"},\"wordCount\":548,\"publisher\":{\"@id\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/#organization\"},\"keywords\":[\"Summer Safety\"],\"articleSection\":[\"Primary Care\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/tips-to-stay-cool-beat-the-heat\\\/\",\"url\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/tips-to-stay-cool-beat-the-heat\\\/\",\"name\":\"5 tips to stay safe & cool in the heat - MultiCare Vitals\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/updates-www.mccdn.io\\\/vitals\\\/#website\"},\"datePublished\":\"2026-05-15T07:00:23+00:00\",\"description\":\"Stay cool, hydrated and calm when temps climb. 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