Beat The Heat Hew Hampshire Toolkit

Drink Water, Avoid the Hot Sun, and Keep Your Family Safe

Extreme heat poses a significant threat to our health. Heatwaves can lead to heat cramps, heat exhaustion, heat stroke, heat rash, sunburns, and skin cancer. More than 20,000 people living in New Hampshire are especially vulnerable to extreme heat. Vulnerable populations include the elderly, infants and children, low-income individuals, athletes, outdoor workers, individuals those with existing medical conditions, pregnant women, and/or those living in urban-area homes without sufficient tree cover are the most affected by extreme heat. Prolonged exposure to high temperatures can also worsen existing respiratory and cardiovascular problems. Make a plan, make smart decision and Beat the Heat.

Heat Cramps

Symptoms

Heavy sweating during intense exercise

Muscle pain or spasms

What to Do?

Stop physical activity and move to a cool place

Drink water or a sports drink

Wait for cramps to go away before you do any more physical activity


Get medical help right away if:

Cramps last longer than 1 hour

You’re on a low-sodium diet

You have heart problems

Heat Stroke

Symptoms

High body temperature (103°F or higher)

Hot, red, dry, or damp skin

Fast, strong pulse

Headache

Dizziness

Nausea

Confusion

Losing consciousness (passing out)

What to Do?

Call 911 right away - heat stroke is a medical emergency

Move the person to a cooler place

Help lower the person’s temperature with cool cloths or a cool bath

Do not give the person anything to drink

Heat Exhaustion

Symptoms

Heavy sweating

Cold, pale, and clammy skin

Fast, weak pulse

Nausea or vomiting

Muscle cramps

Tiredness or weakness

Dizziness

Headache

Fainting (passing out)

What to Do?

Move to a cool place

Loosen your clothes

Put cool, wet clothes on your body or take a cool bath

Sip water Get medical help right away if: 

  • You are throwing up

  • Your symptoms get worse

  • Your symptoms last longer than 1 hour

Sunburn

Symptoms

Painful, red, and warm skin

Blisters on the skin

What to Do?

Stay out of the sun until your sunburn heals

Put cool clothes on sunburned areas or take a cool bath

Put moisturizing lotion on sunburned areas

Do not break blisters

Heat Rash

Symptoms

Red clusters of small blisters that look like pimples on the skin (usually on the neck, chest, groin, or in elbow creases)

What to Do?

Stay in a cool, dry place

Keep the rash dry

Use powder (like baby powder) to soothe the rash

Tips to Prevent Heat-Related Illnesses

Stay Cool

Keep Your Body Temperature Cool To Avoid Heat-Related Illness

  • Stay in air-conditioned buildings as much as possible.

  • Find an air-conditioned shelter.

  • Do not rely on a fan as your primary cooling device.

  • Avoid direct sunlight.

  • Wear lightweight, light-colored clothing.

  • Take cool showers or baths.

  • Do not use the stove or oven to cook.

  • Check on those most at-risk twice a day

Stay Hydrated

Because Your Body Loses Fluids Through Sweat, You Can Become Dehydrated During Times of Extreme Heat

  • Drink more water than usual.

  • Don’t wait until you’re thirsty to drink more fluids.

  • Drink from two to four cups of water every hour while working or exercising outside.

  • Avoid alcohol or liquids containing high amounts of sugar.

  • Remind others to drink enough water.

Stay Informed

Stay Updated On Local Weather Forecasts So You Can Plan Activities Safely When It’s Hot Outside

  • ​Check local news for extreme heat alerts and safety tips.

  • Learn the symptoms of heat illness.

Information Courtesy of New Hampshire Department of Health and Human Services (DHHS)

Social Media Content & Graphics for Campaigns

Twitter

Facebook/Linkedin/Instagram

  • Dress light and wear breathable fabrics to allow your body to cool down naturally. ☁️ www.nhpha.org/beattheheatnh

  • Summer’s here New Hampshire! Learn tips to stay healthy during extreme heat. www.nhpha.org/beattheheatnh

  • Stay cool, stay safe New Hampshire! www.nhpha.org/beattheheatnh

  • Stay informed about heat-related alerts and warnings in your area and follow the advice of local authorities.

  • Remember, it's essential to prioritize your well-being during extreme heat. Take care of yourself and help others stay safe too! #BeatTheHeat #StayCool #SafetyFirst www.nhpha.org/beattheheatnh

  • ​Know anyone pregnant, elderly, ill or with young children? Check in on them during extreme heat — they’d appreciate it. www.nhpha.org/beattheheatnh

  • Avoid strenuous activities during peak heat hours and opt for indoor or cooler alternatives. www.nhpha.org/beattheheatnh

How To Stay Safe When Extreme Heat Threatens

Find places in your community where you can go to get cool.

Try to keep your home cool:

  • Cover windows with drapes or shades.

  • Weather-strip doors and windows.

  • Use window reflectors such as aluminum foil-covered cardboard to reflect heat back outside.

  • Add insulation to keep the heat out.

  • Use a powered attic ventilator, or attic fan, to regulate the heat level of a building’s attic by clearing hot air.

  • Install window air conditioners and insulate around them.

Never leave a child, adult, or animal alone inside a vehicle on a warm day.

Never leave a child, adult, or animal alone inside a vehicle on a warm day.

Find places with air conditioning. Libraries, shopping malls, and community centers can provide a cool place to take a break from the heat. 

If you’re outside, find shade. Wear a hat wide enough to protect your face.

Wear loose, lightweight, light-colored clothing.

Drink plenty of fluids to stay hydrated. If you or someone you care for is on a special diet, ask a doctor what would be best. 

Do not use electric fans when the temperature outside is more than 95 degrees. You could increase the risk of heat-related illness. Fans create air flow and a false sense of comfort, but do not reduce body temperature.

Avoid high-energy activities.

Check yourself, family members, and neighbors for signs of heat-related illness.

Know the signs and ways to treat heat-related illness.

Heat Cramps

  • Signs: Muscle pains or spasms in the stomach, arms, or legs.

  • Actions: Go to a cooler location. Remove excess clothing. Take sips of cool sports drinks with salt and sugar. Get medical help if cramps last more than an hour.

Heat Stroke

  • Signs: Extremely high body temperature (above 103 degrees) indicated by an oral thermometer; red, hot, and dry skin with no sweat; rapid, strong pulse; dizziness; confusion; and unconsciousness.

  • Actions: Call 9-1-1 or get the person to a hospital immediately. Cool down with whatever methods are available until medical help arrives.