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Heat and sun safety outdoors

Heat can affect anyone outdoors. Check current official information, choose cooler times, reduce intensity, use shade and breaks, carry water, protect your skin, and postpone or move indoors when continuing is unreasonable.

By LocalCelest Editorial

Published
Updated
Sources reviewed

The direct answer

Check current official information first

Before an outdoor activity, check the current forecast, heat alerts, CDC HeatRisk guidance, and air quality for the place and time you plan to be outside. Read the complete alert because the affected area, timing, expected impacts, and action vary.

Why heat and sun exposure matter

Heat can make the body overheat, and physical activity adds heat produced by exertion. Anyone can develop heat-related illness. Risk can be higher for people exercising outdoors, infants and young children, older adults, pregnant people, and people with certain chronic conditions or medicines.

Ultraviolet radiation is a separate exposure from air temperature. CDC recommends sun protection when the UV Index is 3 or higher, using a combination of shade, protective clothing, a wide-brimmed hat, sunglasses, and broad-spectrum sunscreen.

Heat exposure can differ nearby

A shaded, tree-covered area can expose someone to less heat than a nearby paved, built-up, or fully sunlit area. Wind, humidity, cloud cover, time of day, and the heat retained by surfaces can also change the experience along an outing.

When to stop immediately

Reasonable adjustments when continuing is appropriate

  • Choose the coolest available part of the day or evening.
  • Shorten the outing and reduce pace, distance, or intensity.
  • Prefer shade and cooler settings; schedule frequent cooling breaks.
  • Carry water and drink regularly; people with fluid restrictions should follow their clinician’s advice.
  • Wear lightweight, loose-fitting clothing and use layered sun protection.
  • Keep an easy exit to an air-conditioned or otherwise cooler place.

Guidance by outdoor activity

  • Walking: shorten the walk, slow the pace, choose shade, and turn back before symptoms begin.
  • Running: move the workout to a cooler time, reduce intensity or distance, or move indoors.
  • Cycling and skating: shorten the route, take cooling breaks, carry water, and remember that moving air can mask how hot you are becoming.
  • Dog walking: favor cooler hours, avoid hot pavement and asphalt, provide water and breaks, and ask a veterinarian about individual risk.
  • Families: plan shorter outings with shade, water, cooling breaks, and close supervision of children.

What not to do

  • Do not treat hydration alone as permission to continue strenuous activity in dangerous heat.
  • Do not wait until you feel thirsty before planning access to water.
  • Do not leave children or pets in parked vehicles.
  • Do not assume cloud cover or shade eliminates ultraviolet exposure.
  • Do not change prescribed medicines or fluid restrictions without speaking with a clinician.

Warning signs and escalation

Heat-related symptoms can include heavy sweating, cramps, headache, dizziness, nausea, weakness, shortness of breath, or fainting. Move to a cooler place and seek medical care when symptoms are serious, worsening, or not improving.

When activity may resume

Resume only when the official alert and current conditions allow it, symptoms have resolved, and a cooler, shorter, lower-intensity plan is reasonable. Follow medical advice after heat illness. If conditions remain dangerous, move the activity indoors or choose another day.

Official resources and sources

Sources

Based on current guidance from Centers for Disease Control and Prevention, National Weather Service, American Veterinary Medical Association.