July 1, 2026.
Welcome to July! Hot days can be … hot. If you are pregnant, have asthma, or have a chronic health condition, the heat can make your health worse. And boy howdy, Delaware is in for some hot temperatures in the next few days! According to the Heat Risk tool developed by the CDC, all three counties have a moderate heat risk today. That risk bumps up to major for tomorrow, and extreme (the highest it goes) for Friday and Saturday (happy Fourth of July!). By Sunday, July 5, we’re back down to moderate.
With temperatures (not heat indexes, mind) reaching over 100 F on Thursday through Saturday (weather.com), deaths due to heat and heat-related emergency department visits will also increase. So here are some hot tips you can use to stay cool this week:
- Don’t only pay attention to the temperature. Your risk depends on temperature AND humidity, air quality, wind, and how long you’re exposed to those things. The danger comes when your body makes more heat than it can release. Sweating is the main way our body does this – evaporating a teaspoon of sweat cools your whole blood stream by about 2 degrees. But in humid air, sweat can’t evaporate, so your body can’t cool itself, leading to increased risk. Watch for the heat index (this assumes you’re in the shade and resting, not in direct sunlight, so can underestimate your risk if you’re outdoors in the sun) instead.
- Some medications can make you more sensitive to the heat! ACE inhibitors can reduce the sensation of thirst, antipsychotics can interfere with your body’s ability to regulate heat, antidepressants can impair sweating and thus your ability to cool off… if you’re taking any of these, be careful! Heat also degrades certain medications like EpiPens, insulin, and inhalers. Keep them cool (and not in your car!).
- Air conditioning can be great. Without A/C, indoor temperatures can be much higher than outdoor temperatures and, more importantly, not cool down overnight. If you don’t have A/C, find a cooling center (local library, DHSS facilities, a friend’s house) and chill out for a bit.
- If you are pregnant, have asthma, cardiovascular disease, or are older, ask for help! Heat can provoke symptoms and lead to other issues. Age can blunt heat response and reduce the ability to sweat. If none of these apply to you, do me a favor and check in on your friends and neighbors.
- Drink lots of water! By the time you feel thirsty, you’re already behind. If you’re working or exercising outdoors, target a glass of water (8 oz) about every 20 minutes. If you’re sweating heavily for more than an hour, you’re probably loosing electrolytes as well. Have some Gatorade (or similiar drink). Remember, alcohol can work against hydration. Have a glass of water for every glass of alcohol you imbibe this holiday.
- Know the difference between heat exhaustion (feeling faint or dizzy; excessive sweating; cool, pale, clammy skin; nausea or vomiting; rapid, weak pulse; muscle cramps) and heat stroke (throbbing headache; no sweating; body temp above 103 F; red, hot, dry skin; nausea or vomiting; rapid, strong pulse; loss of consciousness). Heat exhaustion can be handled by getting the person to a cool, air conditioned place, drinking water, and taking a cool shower or using cold compresses. Heat stroke is an emergency, and you should call 9-1-1 as soon as possible.
Stay cool this weekend, Delaware! And happy Fourth of July!