Heat waves will hit the United States in 2025. How to protect yourself from extreme heat?

The sun rises behind the skyline of midtown Manhattan and the Empire State Building during a heat wave in New York City, June 24, 2025

🌡️ Why should you take this heat wave seriously?

This week, many places in the eastern United States are experiencing the strongest heat wave in recent years . The highest temperatures in New York, Boston, Philadelphia, Washington and other places are approaching or exceeding 38°C (100°F) , and the perceived temperature is even higher than 43°C (110°F) . The National Weather Service (NWS) warned that this is a "life-threatening" heat wave.

Extreme heat not only affects life, transportation, and power supply, but also poses a direct threat to health . High temperatures can cause dehydration, heat stroke, heat stroke, and even death. In 2022, nearly 1,600 people died from heat-related diseases in the United States alone .

Now, more than ever, it’s important to know how to protect yourself.

People try to stay cool in Manhattan on June 23, 2025, in New York City.

✅ How to protect yourself in hot weather?

1. Clothing and sun protection

• Wear light-colored, loose-fitting, breathable clothing;

• Wear a hat, sunglasses, and sunscreen (SPF 30+);

• Try to avoid prolonged exposure to direct sunlight, especially between 11 a.m. and 4 p.m.

2. Stay hydrated

• Drink water 1–2 times an hour, even if you don’t feel thirsty;

• Avoid caffeinated and alcoholic beverages;

• Proper intake of electrolytes (sports drinks/coconut water) to prevent salt imbalance in the body.

3. Cooling down the room

• Stay in air-conditioned rooms: shopping malls, libraries, cooling centers, etc.;

• Close the curtains to avoid direct sunlight;

• Use fans/wet towels to cool down;

• Take a cold shower or soak your body in cold water.

A man cools off at the lakefront as temperatures climbed into the mid-90s on June 23, 2025 in Chicago, Illinois.

4. Action Strategy

• Postponement or cancellation of outdoor events;

• If you need to go out, try to go early in the morning or evening;

• Keep ventilation open and avoid staying in closed cars (children and pets should never be left in a car);

• Check on the elderly, children or those with limited mobility in your home.

🚨 How to identify heat stroke? How to save yourself in an emergency?

🧠 Common symptoms of heat stroke:

🆘 Self-help steps:

1. Immediately get out of the high temperature environment : move to a cool, ventilated or air-conditioned place;

2. Cooling :

   • Wipe your body with a cold towel;

   • Take a cool shower or soak;

   • Fanning + water mist spraying for rapid evaporation and cooling;

3. Hydration :

   • Drink fluids (water or electrolyte drinks) in small, frequent sips;

   • Avoid drinking large amounts of water at one time;

4. Lie down and rest with your legs elevated : this helps blood flow back and relieves dizziness.

5. Call emergency number :

   • If anyone becomes unconscious, convulsed, or has a very high body temperature, call 911 immediately and seek medical attention.

📍 People at high risk of high temperature must be protected!

• Elderly people aged 65 and above

• Children (especially those under 5 years old)

• Pregnant women

• Outdoor workers (construction, express delivery, gardening, etc.)

• People with chronic diseases such as hypertension, heart disease, diabetes, etc.

• No air conditioning or living on the top floor of a high-rise building

If you are an employer or head of an organization, you should provide cooling support, flexible working hours and heatstroke first aid training to the above groups.

🌍 Global warming is no longer a "future threat" but a current challenge

The high temperatures sweeping across the eastern United States in 2025 are no longer a "rare event" but a new normal. Climatologists warn that extreme heat waves are becoming more frequent, persistent, and deadly around the world.

This means:
you don’t just need to take heatstroke precautions occasionally, but you must have the awareness and knowledge to survive heat waves on a long-term basis.

✅ Conclusion: To survive, you must start by understanding the heat wave

High temperature is not just "hot weather", it is a "silent killer". Mastering scientific protection and first aid methods is the first step to protect yourself, your family and your neighbors.

If there are people around you who don’t understand the risks of heat stroke, please share this article with them.

Let us fight the heat together, starting now.