A heat wave, or extreme heat, is a period of abnormally hot weather typically lasting more than two days. In extreme heat your body works extra hard to maintain a normal temperature. Without any relief, extreme heat can be deadly.

Dr. Tom Jeanne is a deputy state health officer and epidemiologist at Oregon Health Authority. He says being aware of heat waves and checking on weather reports in advance are good ways to prepare for hot weather.

Jeanne says avoiding the sun and staying inside in an air conditioned room is one way to beat the heat. But, if you don’t have air conditioning, he recommends visiting a cooling shelter or other cool spaces like public libraries or shopping centers.

“A cold towel or cloth to your body periodically can help a bit too,” Jeanne said. “And then, of course, staying hydrated, so drinking [more] water than usual and not waiting until you’re thirsty to drink.”

Here are some ways to stay cool and safe during a heat wave.

• Drink lots of liquids: The amount varies depending on a range of factors including age and activity level but officials recommend drinking more water than usual and not waiting until you’re thirsty. If you’re working outside, drink 2 to 4 cups of water every hour. Stay away from alcoholic or caffeinated beverages as they can cause dehydration.
• Find a cool spot: Lower levels of your home like basements will typically be cooler as hot air tends to rise. Officials recommend staying on the lowest floor of your home during the hottest parts of the day.
• Create a DIY cooling system: Fill a bowl up with ice and place in front of a fan to create cooler-flowing air. You can also freeze water bottles and attach them to the back of a fan.
• Take a cool shower or bath: Doing so will help keep your skin cool. Placing your hands and feet in cold water is another way to cool down quickly.
• Use box fans: This will increase the airflow in your space and allow you to cool down.
• Put cold water washcloths on your neck, wrists or feet: These areas contain lots of pulse points where blood vessels are close to the skin, allowing you to cool down much quicker.
• Wear loose, lightweight and light-colored clothing: Keep your clothing loose and wear breathable fabrics to stay cool.
• Open windows when it’s cooler outside: Doing this during the evening, night and early morning hours will let cool air in.
• Avoid using large appliances: Keep your home cooler but not using your stove or oven as these can release heat. During extreme heat, officials recommend eating cold foods or cooking outside in the shade.
• Close your blinds, cover your windows: This will help block sunlight from entering your home. Using insulated drapes or blackout curtains will help block incoming heat.
• Switch up your light bulbs: Replacing incandescent light bulbs with energy-efficient bulbs can reduce the temperature of your home.
• Sleep in breathable linens: This will help provide relief as temperatures will likely stay above normal overnight.

For more tips on beating the heat, visit Ready.gov/heat.

News Source : https://www.opb.org/article/2025/07/14/oregon-southwest-washington-heat-wave-how-to-stay-cool/