I've lived in 115-degree summers—here's how to survive the extreme heat
Trisha Easto
- A heat dome is bringing extreme temperatures to a large portion of the U.S. through the Fourth of July weekend.
- To stay safe, it is crucial to hydrate with water and electrolytes, seek shade, and use sunscreen.
- A heat dome is a high-pressure system that traps warm air near the Earth's surface, causing prolonged heat waves.
- It is important to recognize the symptoms of heat-related illnesses like heat exhaustion and heat stroke.
I've lived in the heat of the southwest for over 10 years; and while I'm used to summer temperatures of 115 degrees or more, the rest of the country is not. This Fourth of July, a heat dome is moving over a large portion of the U.S., bringing extreme heat that should last through the holiday weekend. It's more essential than ever that you're preparing for this hot weather, especially when so many people will have outdoor plans.
Below, we'll breakdown what a heat dome is, tips to survive extreme heat and how to differentiate heat exhaustion from heat stroke:
What is a heat dome?
USA TODAY reporter Doyle Rice explains that heat domes, also called ridges of high pressure or death ridges, are large bulges of sinking warm air that can stretch up to 1,000 miles in summer, driving temperatures 30 degrees above normal and creating hazardous, drying conditions that often lead to deadly, multi‑day heat waves, Weather.com said.
According to climatecheck.com, the term describes the "oppressive" high-pressure atmospheric systems that cause warm air to be pushed to the Earth's surface and trapped there for long periods of time.
"The dome traps high-pressure air in one place, like the lid on a pot," the website said. "These large zones of hot air result in a combination of blistering temperatures, devastating wildfires, and drought conditions."
My tips for surviving extreme heat, from electrolytes to shade and sunscreen:
1. Hydrate, hydrate, hydrate
We hear it all the time that drinking water is important, but it's not just water. If you're spending a lot of time in the sun, you're going to be sweating and you need to replace the salt that your body is losing. Electrolytes are the best way to do that. I'd highly recommend keeping a stick or two in your bag or your car nearby, in case you feel like you're getting a little too dehydrated in the sun.
From experience, my Stanley tumbler is my favorite to carry in the summer because it keeps your drinks cold for HOURS. Fill it with ice, add your electrolytes and stay safe!
2. Make sure you have access to shade
It might not be something you're thinking about when you're heading to a backyard barbecue or a Fourth of July party, but they're often outside without cover. Whether you bring along a full pop-up tent for the group to share or you carry an umbrella, the shade gives you relief from the intense sun.
It is recommended that you avoid outdoor activity as much as possible, especially during peak heat hours. But, if you can't, taking breaks and cooling off in the shade is vital.
3. Sunscreen! Protect your skin at all costs.
Sun burns can have long term effects. Pick something with a high SPF and reapply if you're spending long hours outdoors. Even if you think you don't burn and even if it's overcast—that's often when the UV index is highest. Make sure it's packed in whatever bag you bring and follow the instructions on the bottle for when to reapply.
More ways to beat the heat this summer
Be on the lookout for symptoms of heat exhaustion
USA TODAY has an in-depth look at heat exhaustion vs. heat stroke. Here's how USA TODAY reporters Janet Loehrke and George Petras explained the differences and what to look for:
Extreme heat and humidity challenge the body's ability to cool itself. It’s important to know the signs of excessive heat exposure and how to treat heat-related illnesses. Here’s a comparison of the warning signs and symptoms of heat illness and recommended steps for first aid.
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