How to Survive an Extreme Heat Wave

Four years ago, hundreds of people perished in a pressure cooker...

It started high up in the atmosphere over the Pacific Northwest...

A strong, high-pressure system developed. The air pushed downward formed the "lid" of the pressure cooker. Cooler air and storm systems couldn't make their way in. And at the same time, the heat from the summer sun trapped under the lid began raising the temperature of the contents.

This torturous slow cooking over the northwest and British Columbia went on for nearly two weeks.

Hundreds of wildfires burnt forests to a crisp, along with even a whole village... Crops and livestock were decimated... It was so hot that even concrete started bending and buckling, damaging roads and threatening bridges and light rails.

An estimated 1,400 Canadians and Americans lost their lives.

And right now, this pressure-cooker, "heat dome" is happening all over again – this time, in the central and eastern U.S.

So it's a good time to prepare, especially for the most at-risk people in your life, for one of the dangers of the summer – heat exhaustion.

Heat exhaustion happens when your body overheats to as high as 104 degrees Fahrenheit. You might feel the following symptoms:

• Dizziness or feeling faint and lightheaded

• Fatigue

• Loss of appetite

• Heart racing

• Headache

• Nausea or vomiting

• Vision problems

• Weakness

Heatstroke happens when your body is over 104 degrees – it can lead to organ damage and failure.

But we do know that the number of folks who die from heat-related problems each year is increasing. A JAMA study published last year found that mortality rates due to heat more than doubled from 1999 to 2023.

One measure in high-school athletes shows that heat-related deaths have doubled since 1975, according to studies from the University of North Carolina.

And athletes are only one group at risk. Those with the greatest risk of heat exhaustion and heatstroke are seniors.

Why Heat Is So Deadly for Older Folks

The majority of heat-related deaths in 2021 happened among those aged 50 and older... which unfortunately makes perfect sense when you look at all of the factors in play...

• Sweat-gland function declines: Less sweat produced means less cooling evaporation of sweat.

• Impaired thermoregulation: The internal "thermostat" in the hypothalamus part of the brain has trouble regulating your body temperature.

• Cardiovascular and circulation problems: The heart has a tougher time pumping blood closer to the skin's surface to let some of the heat off. Also, blood vessels have trouble dilating, which is needed for this heat dissipation to happen.

• Dehydration risk: The body's cells store less water and the sense of thirst weakens, putting you in danger of dehydration.

• Chronic health conditions or taking medications that exacerbate these aforementioned factors (like blood-pressure-lowering drugs that make you pee more, for instance).

• Cognitive decline: It can lead to a failure to recognize warning signs of heat illness and/or remedy the problem. A JAMA study from February looked at more than 3 million Medicare claims from 2000 to 2018 and found that each day of extreme heat adds at least 5,360 more hospitalizations in folks with dementia and Alzheimer's disease.

And get this: The longer the heat wave, the faster we age... According to a Science Advances study from February of 3,686 older Americans, all the hot weather makes us age faster on a molecular level, where even exposure to extreme heat from a week to two months tacked on an extra year in biological age.

Long-term heat exposure during the whole summer still ahead of us, we want to remind you how to stay safe and use common sense throughout times of severe heat. Here are some of the best tips we have:

1. Get plenty of sleep. A few studies highlight the connection between sleep and our bodies regulating our temperature. Although small in nature, these studies show that depriving ourselves of sleep means we don't react as well to stressors like heat. That also means we can't regulate our body temps as well.

2. Take breaks. I avoid going out too long between about 10 a.m. and 2 p.m. during the summer or on very sunny days. This is the hottest part of the day and the strongest the sun will be. If you have to be outside, take breaks often in the shade or inside in the air conditioning.

3. Drink plenty of fluids. The first sign of dehydration is thirst. But the problem is, as we get older, we also lose the ability to feel thirsty. Be sure to keep water with you and drink regularly. The U.S. Department of Labor advises outdoor workers to drink four cups of water every hour while the heat index is between 103 and 115 degrees. And remember, alcohol and caffeine dehydrate you, so try to avoid these on days you'll be outside.

4. Have water available for soaking, too. Washcloths in cool water will help you cool down. And try taking a cool bath and letting yourself air dry.

5. Avoid cooking or using appliances that generate excess heat. This is a good chance to eat fresh produce and other light, healthy snacks. Similarly, don't eat heavy meals that will ramp up your metabolism.

6. Seek well-ventilated and air-conditioned spaces. If you lose power or don't have air conditioning, try to find a cool place like a movie theater, mall, or library. If you're home, stay on the lower floor. Cover the windows to keep the sun out. If you don't have air conditioning, try putting a pan of ice water in front of a box fan to create a cool stream of air.

For elderly loved ones, air conditioning is key – as opposed to fans... A small JAMA Network study published in 2024 involved 18 older adults exposed to high heat (about 97 degrees Fahrenheit) and humidity indoors. Researchers found that using an electric fan did nothing to reduce the core body temperature, nor did it lower the heart rate.

7. Set up a way for family to check on each other. Keep a list of contacts in case of a power outage. Even if the power stays on, checking in will help make sure you and your other family members are all safe from the heat.

Use these seven tips to help you stay safe for the rest of the summer.

P.S. Just like heatstroke, there's another preventable health threat with overlooked warning signs. And the older you are, the greater your risk. I covered it in last month's Retirement Millionaire issue. Not a subscriber yet? Give it a 30-day try.

What We're Reading...

• Oil companies are sued over the death of a woman in the 2021 Heat Wave.

• Something different: A lonely sunfish gets some cardboard human friends.

Here's to our health, wealth, and a great retirement,

Dr. David Eifrig and the Health & Wealth Bulletin Research Team
June 24, 2025