Extreme Weather
Coping with Heatwaves and Cold Waves
When a heatwave or cold wave warning is issued, the risks are higher than they seem. "I can just push through it" is exactly the mindset that gets people into trouble. Here's how to recognize the warning signs and what to actually do — before you go out, and while you're indoors. If you suspect an emergency, don't hesitate to get help.
Updated: July 22, 2026
The first thing to do once a warning is issued
Once a heat or cold wave advisory or warning is announced, it's safer to scale back your usual routine rather than push through it. If you have outdoor work, exercise, or long-distance travel planned, consider shifting the time, postponing, or cancelling it. If you know someone living alone who is elderly, a young child, or managing a chronic illness, checking in on them more frequently is a good idea.
- Turn on weather alerts and emergency text notifications and keep checking for updates
- Shift outdoor plans to early morning or after sunset if possible
- Prepare essentials ahead of time — water, electrolyte drinks, or cold-weather gear depending on the warning
- If you must be out alone for a long stretch, share your schedule and location with family or coworkers
During a heatwave
Body temperature can climb quickly and lead to heat exhaustion or heatstroke. The priority is cutting back activity during the hottest hours and resting fully in a cool place. Don't try to tough out symptoms alone — ask for help quickly. On days with heavy sweating, water alone may not be enough, so pairing it with a light meal and some electrolytes is worthwhile.
- Avoid going outside and skip intense outdoor exercise during the hottest hours
- Rest somewhere cool and rehydrate with water or an electrolyte drink
- If you feel dizzy, nauseated, or get a headache, rest in the shade and ask for help
- Never leave children or pets alone in a parked car, even briefly
- Check the temperature indoors regularly too, and ventilate or cool the room even with windows shut
- Loose, light-colored clothing, a hat, and shade all help together
During a cold wave
Frostbite risk and strain on the cardiovascular system both increase. Keep outings short, stay warm, and avoid sudden bursts of exertion. If your hands turn pale or go numb, warm up slowly somewhere heated rather than rushing it. Going out after drinking alcohol is particularly risky, since it dulls your sense of how cold you actually are.
- Layer thermal underwear with a windproof outer layer to retain heat
- Minimize exposed skin on your face, hands, and feet, and use cold-weather gear
- Skip strenuous early-morning workouts or going out after drinking
- If your hands turn pale and numb, warm them up slowly somewhere heated
- Check in more often on elderly family members or those managing chronic conditions
- Even with the heat on, ventilate briefly and regularly to keep indoor air quality in check
Warning signs that mean you should get help immediately
In a heatwave, warning signs include a high fever, confusion, slurred speech, or skin that's hot and dry because sweating has stopped. In a cold wave, watch for severe shivering, slowed speech and movement, or pale skin with reduced sensation. If you're not sure how serious it is, call emergency services, move the person somewhere safe, and focus on stabilizing their body temperature gradually.
- Call emergency services immediately if someone is confused or about to collapse
- In a heatwave, move the person somewhere cool and loosen their clothing
- In a cold wave, remove wet clothing and wrap the person in blankets
- Don't force alcohol on them or rub their skin aggressively
General precautions
Older adults, people with chronic conditions, and outdoor workers all need to check in on their own condition more often than usual. Keep weather alerts and emergency texts turned on, and don't hesitate to ask for help in an emergency. Checking temperature, feels-like conditions, and any active warnings on a weather app can help you decide faster whether it's really a good idea to go out.
- Turn on weather alerts and emergency text notifications in advance
- In an emergency, call for help immediately or ask someone nearby
- If you must be outdoors alone for a long stretch, share your schedule and location
- If you're managing medication or a chronic condition, err on the side of caution