How To Protect Yourself During a Heatwave: Tips Amid Rising Global Temperatures
As global temperatures continue to rise due to climate change, heatwaves are becoming increasingly frequent, intense, and prolonged across Europe, the United States, and India. Already in 2025, several regions are witnessing record-breaking heat events, prompting health authorities to issue alerts and advisories.
In early June, large swaths of India, including Delhi, Rajasthan, and Uttar Pradesh, reported temperatures soaring past 47°C (116.6°F), pushing hospitals to prepare for a spike in heatstroke cases. Meanwhile, cities across southern Europe, including Madrid, Rome, and Athens, have experienced daytime highs exceeding 40°C. In the US, states like Arizona, Texas, and Nevada are facing excessive heat warnings, with Phoenix recently recording six consecutive days over 110°F (43.3°C).
As infrastructure, especially in vulnerable communities, struggles to keep up with rising demands for water and electricity, it’s more crucial than ever to know how to protect yourself and your loved ones during a heatwave.
Understanding a Heatwave
A heatwave is defined as a prolonged period of abnormally high temperatures, often accompanied by high humidity. While exact definitions vary by region, the health risks remain the same—especially for the elderly, children, outdoor workers, and those with chronic illnesses.
Signs of Heat-Related Illness
Before diving into prevention, it’s important to recognize signs of heat-related illnesses:
Heat Exhaustion: Symptoms include heavy sweating, weakness, cold or clammy skin, nausea, dizziness, and fainting.
Heat Stroke: A medical emergency, it includes symptoms like high body temperature (above 104°F or 40°C), confusion, hot and dry skin, rapid pulse, and unconsciousness.
How To Protect Yourself
1. Stay Hydrated
Drink plenty of water—even if you’re not thirsty. Avoid alcohol, caffeine, and sugary drinks, which can dehydrate you. In India, traditional drinks like buttermilk (chaas), coconut water, and lemonade are excellent natural coolants.
2. Avoid Peak Sun Hours
Limit outdoor activities between 11 a.m. and 4 p.m. when the sun is at its strongest. If you must go out, wear wide-brimmed hats, UV-protective sunglasses, and light-colored, loose-fitting clothes.
3. Use Fans and Air Conditioning Wisely
While air conditioning is the most effective way to stay cool, not everyone has access to it. Use ceiling fans, keep curtains drawn, and ventilate your home during the cooler hours of the evening and early morning. In Europe, where air conditioning is less common, wet towels and portable fans are popular alternatives.
4. Cool Showers and Baths
Frequent showers with cool water can help regulate body temperature. Soaking feet in cold water can also be surprisingly effective in reducing overall heat stress.
5. Modify Your Diet
Eat smaller, lighter meals more frequently. Avoid heavy, hot foods. Fresh fruits like watermelon, cucumber, and citrus fruits can help hydrate and replenish electrolytes.
6. Check On Vulnerable People
Keep a close eye on elderly relatives, neighbors, and those with pre-existing conditions. In France, the deadly 2003 heatwave led to over 15,000 deaths—many of which could have been prevented with timely check-ins.
7. Never Leave Children or Pets in Parked Cars
Temperatures inside vehicles can soar rapidly, even with windows cracked open. This can be fatal within minutes.
8. Stay Informed
Monitor weather forecasts and heat alerts issued by local authorities. In India, the Indian Meteorological Department (IMD) provides regular updates. In the U.S., the National Weather Service (NWS) issues heat advisories, and in Europe, the European Environment Agency (EEA) collaborates with national governments on heatwave warnings.
Government & Community Initiatives
Governments are also stepping up efforts. India’s National Heatwave Action Plan includes early warning systems, public awareness campaigns, and setting up cooling shelters. In the EU, the Heat Health Action Plan (HHAP) guides member states in reducing health impacts during extreme heat. In the U.S., cities like Los Angeles and Miami have appointed Chief Heat Officers to coordinate responses.
However, experts warn that personal responsibility remains key.
“Climate change is making heatwaves more deadly, but most heat-related deaths are preventable with the right precautions,” says Dr. Mitali Arora, a public health expert based in New Delhi.
Conclusion
As heatwaves become the new normal, preparation and awareness are essential. Whether you’re in a bustling city in India, a quiet European town, or a sprawling U.S. suburb, these precautions can help you and your loved ones stay safe in extreme temperatures.
Take these warnings seriously—not just for yourself, but for those who may not be able to help themselves. With climate models predicting hotter summers ahead, adapting to this reality is no longer a choice—it’s a necessity.
