Staying safe during extreme Valley heat
July 30, 2026
With Valley temperatures expected to reach 108 degrees, taking steps to protect yourself from extreme heat is especially important.
Heat-related illness does not always begin with a medical emergency. It may start with a headache, muscle cramps or a feeling of exhaustion that is easy to dismiss. Recognizing these early warning signs and taking action can help prevent heat exhaustion from progressing to life-threatening heat stroke.
What happens when your body overheats?
Your body normally cools itself by sweating. As sweat evaporates from your skin, it helps lower your body temperature.
During extreme heat, especially when you are active or not drinking enough fluids, your body may struggle to cool itself. Heavy sweating can also cause your body to lose water and salt, increasing the risk of heat exhaustion.
“When you begin to experience the early signs of heat exhaustion, take your symptoms seriously," says Umair Khalid, MD, a Family Medicine physician with Saint Agnes Care Avecinia. “If you’re outside on a hot Valley day and start feeling dizzy, weak, nauseated or unusually fatigued, those are warning signs that your body is struggling to cope with the heat."
Know the early signs of heat exhaustion
Heat exhaustion is your body’s warning that it is becoming too hot and losing too much water or salt. Symptoms can develop gradually or appear quickly, particularly during exercise, yardwork or other strenuous outdoor activity.
Common signs of heat exhaustion may include:
- Heavy sweating
- Headache
- Dizziness or lightheadedness
- Weakness or unusual fatigue
- Nausea or vomiting
- Muscle cramps
- Increased thirst
- Irritability
- A rapid heartbeat
- Decreased urination
At the first sign of heat exhaustion, STOP what you are doing and move to a shaded or air-conditioned place. Loosen unnecessary clothing, cool your skin with wet towels or a cool shower and drink water or a beverage with electrolytes until you are fully awake and able to swallow safely.
Continue to rest until your symptoms have completely resolved. Do not return to strenuous activity that day, even if you begin to feel better.
When heat exhaustion becomes heat stroke
Heat stroke occurs when the body can no longer control its temperature. Body temperatures may rise quickly, placing the brain and other vital organs at risk. One of the clearest signs that heat illness has become an emergency is a change in the way a person thinks, speaks or behaves. Warning signs of heat stroke may include:
- Confusion, agitation or unusual behavior
- Slurred speech
- Fainting or loss of consciousness
- Seizures
- A very high body temperature
- Hot or red skin that may be dry or still sweaty
- A rapid, strong pulse
- Rapid or shallow breathing
Heat stroke is a life-threatening medical emergency. Call 9-1-1 immediately if someone develops these symptoms and begin cooling the person while emergency help is on the way.
"When temperatures climb above 100 degrees, heat-related illness can develop more quickly than many people realize," says Dr. Khalid. "Symptoms such as confusion, fainting, seizures, or a very high body temperature may be signs of heat stroke, a life-threatening medical emergency that requires immediate treatment. Seeking prompt emergency care can make a critical difference and help prevent serious complications.”
What to do while emergency help is coming
Do not wait to see whether someone with possible heat stroke begins to feel better. Call 9-1-1 first, then take immediate steps to help lower the person's body temperature. While waiting for emergency responders:
- Move the person into the shade or an air-conditioned area
- Remove unnecessary outer clothing
- Cool the person with cold water, wet towels, a hose or a cool bath
- Use a fan to help circulate air over wet skin
- Place cold, wet towels or covered ice packs around the neck, armpits and groin
- Stay with the person and continue cooling until help arrives
Do NOT give the person anything to drink if they are confused, unconscious, having a seizure, vomiting repeatedly or unable to swallow safely. Never leave someone with suspected heat stroke alone.
Protect yourself before symptoms begin
Heat-related illness can affect anyone, including people who are healthy and physically active. A few practical precautions can help protect you and those around you when Valley temperatures climb. Before and during a heatwave:
- Schedule exercise, yardwork and outdoor errands for cooler morning or evening hours
- Drink water regularly throughout the day rather than waiting until you feel thirsty
- Take frequent breaks in the shade or air conditioning
- Wear loose, lightweight and light-colored clothing
- Reduce the intensity of outdoor workouts and physical activity
- Check on older adults, young children, people who live alone and those with chronic health conditions
- Use a buddy system when working or exercising outside
- Never leave a child or pet inside a parked vehicle, even for a few minutes
- Talk with your health care provider about whether a medical condition or medication may make you more sensitive to heat
Extreme heat is part of life in the Central Valley, but heat-related illness should never be taken lightly. Pay attention to early warning signs, take breaks before you feel sick and check on the people around you during periods of high heat.
Acting early may keep heat exhaustion from becoming heat stroke. When signs of a medical emergency appear, call 9-1-1 immediately.
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