July 10, 2025 / Niki Elliott
Summer in Baltimore is no joke. The heat and humidity can sneak up on you fast—especially for kids, older adults, and those with chronic health conditions. At Baltimore Medical System, we care about your health year-round, and that includes helping you beat the heat.
Here are 5 smart and simple ways to protect yourself from extreme heat this summer:
1. Hydrate Like It’s Your Job
When the temperature climbs, your body sweats more—meaning you lose water faster than you might realize. Drink plenty of water, even if you don’t feel thirsty. Avoid alcohol and sugary drinks, which can dehydrate you. If you’re working outside or exercising, sip water every 15–20 minutes.
2. Dress for the Forecast, Not the Fashion
Lightweight, loose-fitting clothes in light colors can help your body stay cool and sweat evaporate.Hats and sunglasses help protect your face and eyes from harmful UV rays. Bonus: they look good, too.
3. Stay Inside During Peak Heat Hours
The sun is strongest between 10 AM and 4 PM. If you can, limit outdoor activity during these hours. If you must be outside, take breaks in the shade or air-conditioned spaces as often as possible.
4. Know the Signs of Heat Exhaustion
Fatigue, dizziness, headache, muscle cramps, and nausea are all warning signs. If you or someone near you shows signs of heat exhaustion, get to a cool place, sip water, and rest.
If symptoms worsen, seek medical attention right away.
5. Check on Vulnerable Neighbors
Older adults, children, and people with chronic illnesses are more likely to suffer from heat-related illness. Take a minute to check in on neighbors, family, or friends who may need help staying cool—especially if they don’t have air conditioning.
Stay Safe and Cool, Baltimore!
