Summer 2025 brings killer heat. Here are some surprising ways to stay safe.
Summer 2025 has arrived. It's starting off hot, and the forecast says get used to it.
A hot summer isn't just uncomfortable — it's dangerous. Heat killed more people in the United States in 2024 than floods, tornadoes, wind or hurricanes, according to a report on weather-related fatalities published by the National Weather Service. The 30-year average tells the same story.
Heat danger comes in many different forms. Sun exposure can damage your skin; sweating dehydrates you; humidity prevents sweat from doing its job; your body stops functioning property when it gets too hot. That can all quickly cascade into a life-threatening or deadly illness, even in otherwise healthy people.
Some heat safety tips are obvious — but some are surprising. (Do you know how much water to drink while in the heat? It's probably more than you think.)
Here's what to know:
Keep your cool: Experts on how to stay safe, avoid sunburns in record-high temps
Use sunblock or sunscreen: And reapply it regularly (every 2 hours is a good baseline.)
Dress for the heat: Pick loose fitting, light colored and lightweight clothes, the National Weather Service recommends.
Don't leave kids or pets in the car: The temperature quickly becomes deadly — even if it's not that hot outside.
Check the weather: Your favorite weather app should have a wealth of information about UV index (for sunblock purposes), heat warnings and the feels-like temperature (more on why that's important below.) Heat.gov has additional information about the forecast and heat risk.
Bring water: You'll need multiple bottles of water per person if you're spending extended time out in the sun. (How many bottles? Read more here.)
Seek shade and air conditioning: Minimize your risk by staying cool and avoiding direct sun when you can.
Know your risks: Heat is dangerous for everyone, but some people are more vulnerable than others. Being a child, over 65 or pregnant puts you at greater risk, the Centers for Disease Control and Prevention says.
How long does sunscreen last? A guide to expiration dates, and if waterproof really works
When the humidity is high, sweating isn't as effective at cooling the body. That makes it feel hotter than it is — and increases the danger.
The heat index is a measure of how hot it really feels when relative humidity is factored in with the actual air temperature.
When the heat index reaches 105 degrees or higher, conditions can quickly become dangerous for both people and pets.
A lot.
In Arizona, officials recommend drinking about 65 ounces of water a day, even if you're mostly indoors.
It's even more urgent for people working outdoors in extreme heat. The Occupational Safety and Health Administration says outdoor workers should drink at least 8 ounces of water every 20 minutes, even if they're not thirsty.
If you're drinking 16-ounce bottles of water, that would be 3 bottles every 2 hours.
Your body may need to replenish electrolytes – but be careful about sugary or caffeinated drinks if you're trying to stay hydrated.
Kelly Olino, assistant professor of surgical oncology at the Yale School of Medicine, previously told USA TODAY that people can dilute a bottle of Gatorade with water to replenish both water and replace salt losses from extended sweating. "In the extreme heat, with sweating, we're losing pure water, but we're also losing salt," she said.
Excessive heat and humidity make it difficult for your body to regulate its temperature. Here are some of the signs and symptoms of heat illness, according to the CDC.
The National Athletic Trainers' Association says heat stroke can quickly turn deadly. The association says to watch out for:
Altered consciousness ("seizures, confusion, emotional instability, irrational behavior or decreased mental acuity")
Nausea, vomiting, or diarrhea
Headache, dizziness or weakness
Increased heart rate
Decreased blood pressure or fast breathing
Dehydration
Combativeness
A person with a temperature around 104 degrees is in a life-threatening situation — they need immediate medical treatment. One incredibly effective treatment: An ice-filled tub.
Contributing: Cybele Mayes-Osterman, USA TODAY; Raphael Romero Ruiz, Arizona Republic; Cheryl McCloud, Pensacola News Journal
This article originally appeared on USA TODAY: Summer 2025 heat safety tips: How much water to drink and more
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I like to add cinnamon to my coffee for added anti-inflammatory effect and glucose control. You can also add whey protein — which provides amino acids that your body uses to build muscle — and/or collagen supplements, which can improve both bone density and joint pain, depending on the type. CNN: What's the connection between inflammation and joint health? Wittstein: Inflammation can break down cartilage and contribute to joint pain. Chronic inflammation accelerates joint deterioration. Anti-inflammatory nutrition taken in through diet and supplements like omega-3 fatty acids and curcumin, for example, can help ease symptoms like pain and swelling. CNN: What does an anti-inflammatory diet look like? Nitzkorski: What I love about recommending anti-inflammatory foods is that they provide so many other benefits, too, such as decreasing heart attack risk, increasing longevity, improving digestion and giving you more energy. An anti-inflammatory diet is rich in lean proteins, which could be animal-based — such as non- or low-fat dairy, eggs, fish, chicken or turkey — or plant-based like beans, lentils and soy as well as pea proteins, which are found in a lot of protein powders. An anti-inflammatory diet also includes healthy fats, such as olive oil and foods containing omega-3 fatty acids like fish as well as walnuts and flax, chia and basil seeds. Alliums — including garlic, onion, leeks and shallots — are flavorful plants that have multiple anti-inflammatory properties. And there's a whole spectrum of spices including turmeric, cayenne, black pepper and ginger. Wittstein: Also important is dietary fiber from fruits, vegetables, beans and whole grains that provides short-chain fatty acids, higher levels of which are associated with lower levels of inflammation. 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There are multiple things we want you to do to stimulate your bones and your muscles in different ways, but some of these activities can count as two. Nitzkorski: You can also integrate little exercises into your daily life. Just as we lose muscle and bone mass with age, we also lose our ability to balance. Practice intentionally throwing yourself off balance a little bit so your body must work to find its equilibrium again. Stand on one foot while brushing your teeth. Instead of sitting while watching TV, stand on one leg. Pretend a paintbrush is strapped to your toe and try to write your name or the alphabet. Write A through M on your right leg, and then switch and do N through Z on your left. To work on muscular endurance, do little arm circles. These start out super easy, but if you do them for two or three minutes it becomes exhausting. CNN: What do you mean by light-impact exercises? Wittstein: These include small jumps, jumping jacks or jumping rope. Studies show that doing 10 to 50 jumps three times a week is enough to stimulate your bone density. I encourage people to weave them into their day. By doing a little bit of hopping while you're waiting for the bus, you're getting your heart rate up and getting in some light-impact conditioning. CNN: Do you recommend jumping if it causes knee pain? Nitzkorski: No, people should listen to their joint pain! If jumping hurts your knees, focus on other kinds of conditioning like shallow squats, for example. You can also spread out your jumps over the course of the day or a week so you are not doing too many in a row. Or you can modify jumping exercises by using the back of a chair, or something else, for balance. Wittstein: Or try modifications like pool jumping, which adds resistance and partly reduces impact. Water-based exercises are not as effective as land-based jumping exercises, but they are definitely beneficial for bone mineral density. Although the gains from some of these exercise-based interventions may seem small, they actually translate to big risk reductions. We know from studies of pharmaceutical interventions that a 2% increase in lumbar-spine-bone density reduces spine fracture risk by 28%. A 4% improvement in hip-bone density decreases hip fracture risk by 32%. So even small improvements matter significantly. CNN: Is it ever too late to start boosting your bone and joint health? Nitzkorski: Absolutely not. While it's ideal to start early, you can always benefit from improving your diet and exercise routine. Start small — even 10 minutes of activity is better than nothing. Over time, small dietary changes can become a habit that sticks. The goal is consistency and gradual improvement so you can enjoy the life you live for that much longer. Editor's note: Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts. Jessica DuLong is a Brooklyn, New York-based journalist, book collaborator, writing coach and the author of 'Saved at the Seawall: Stories From the September 11 Boat Lift' and 'My River Chronicles: Rediscovering the Work That Built America.'
