PORTLAND, Ore. — A heat wave is coming to Portland this Fourth of July weekend, with temperatures jumping into the 90s on the holiday and then hitting or exceeding 100 degrees Friday, Saturday and Sunday.
Extreme heat can be dangerous, especially to those most vulnerable to extreme heat events, like infants and young children, older adults, people with chronic medical conditions, athletes and outdoor sports enthusiasts, outdoors workers and people living on the streets.
Here are some more tips on how to stay safe, healthy and cool during extreme heat, from the Oregon Public Health Division:
Stay cool
- Stay in air-conditioned places, if possible. Avoid relying on a fan as your main cooling device, particularly when the temperature is 90 or above.
- Limit exposure to the sun from 10 a.m. to 4 p.m., when UV rays are strongest. Try to schedule activities in the morning and evening.
- Use cool compresses, misting, and cool showers and baths.
- Never leave infants or children in a parked car. Nor should pets be left in parked cars — they can suffer heat-related illness, too.
- Even during the summer, the power can go out. Have a plan to stay cool when the power goes out.
Stay hydrated
- Regardless of your level of activity, drink plenty of fluids, even if you are not thirsty and especially when working outside.
- Avoid alcohol or liquids containing large amounts of sugar.
- Make sure your family, friends and neighbors drink enough water.
Stay informed
- Keep up to date on the temperature and heat index when planning activities to find ways to stay cool and hydrated. The heat index measures how hot it feels outside when factoring in humidity with the actual air temperature.
- Learn how to prevent, recognize, and treat heat-related illnesses. Know the warning signs of heat stroke, heat exhaustion, heat cramps, sunburn and heat rash, and how to treat and prevent them.
- Be aware of any scheduled power outages your utility company plans. If you do not have air conditioning or you live outdoors, visit air-conditioned places or a cooling shelter if your community has one.
Stay safe
- Check on friends, family and neighbors who may have a higher risk of heat-related illness at least twice a day.
- Always supervise children when they are in or near water, including bathtubs.
- Wear personal flotation devices when out on boats, near open bodies of water or participating in water sports.
- Use sunscreen with at least SPF 15 when going outside.
The Oregon Health Authority has a web page with information and resources about how to prevent heat-related illnesses and deaths during extreme heat, including links to the information in multiple languages. Visit the site here.