By Laurie Lyon

Did you know that heat kills more Americans each year than hurricanes, tornadoes, and floods combined? Tragically, almost all these heat-related deaths are preventable.

Consider three unfortunate older people who died hiking in the Grand Canyon. They had been hiking in the Inner Canyon, where midday temperatures can spike to 109°F—in the shade! It bears repeating: Not being prepared can easily cost lives.

But you don’t have to be in the wilderness to succumb to heat-related illness. Nor do you have to live in the South. Often, people fall ill on their own property during heat waves, even in northern cities. And in homes that lack air conditioning, fans won’t help if temperatures exceed 90 degrees.

It’s easy to be ambushed by heat. In the U.S., hundreds end up in the ER with heat-related illness each summer. Heat exhaustion or heat stroke can sneak up on someone who isn’t alert to the signs. 

While we can’t control the weather, we can lessen our risk for heat-related illness. Here are some steps you can take to make the hottest days of the year safer for you and your loved ones:

1. Keep track of the weather! The U.S. Centers for Disease Control and Prevention (CDC) has a Heat Risk Tracker that shows the current risk for your area, so you can plan accordingly.

2. Stay hydrated! Drinking water helps regulate body temperature. It provides liquid for sweat, which cools the body, and you probably won’t overheat as quickly. After excessive sweating, electrolyte drinks can help you rehydrate as well.

3. Avoid outdoor exercise or yard work during the hottest part of the day. Work early in the morning or after the sun sets in the evening, when temperatures are lower.

4. Know the signs. If heat exhaustion isn’t treated, it can turn into heat stroke—a medical emergency. With heat exhaustion, the body can’t cool itself enough, resulting in a temperature of 101 to 104 degrees. Frequently, it can cause nausea or vomiting. In heat stroke, the temperature rises above 104, and sweating often stops. Both can cause headache and dizziness, but heat stroke can progress to slurred speech, confusion, fainting, and seizures.

5. Look out for others. During heat waves, check on elderly neighbors and family members. Also, make sure pets and other animals have access to air conditioning or full shade and plenty of water.

Scorching temperatures remind us how deeply we need refreshment—both physical and spiritual. To beat the heat, we can avoid exposure to the hottest parts of the day and stay hydrated. And for spiritual rejuvenation, Jesus has promised, “Whoever drinks of the water that I shall give him will never thirst. But the water that I shall give him will become in him a fountain of water springing up into everlasting life” (John 4:14). Now, that sounds refreshing!