Prepare for the heat this weekend
Posted on 05/12/2023


As we look forward to temperatures in the mid-80s and low 90s this weekend, the sudden change may create health risks for many people. 

Our bodies may be more sensitive to heat when they haven’t had a chance to adjust to warmer temperatures. And people flock to rivers and lakes when the weather turns warm – but the shock from unexpectedly cold water can lead to accidental drowning.


You can prepare for the heat this weekend by knowing if you or your loved ones are more sensitive to heat, paying attention to any signs that you are overheating, and being careful around cold water. People who are elderly or have mental health issues are at an increased risk of the impacts of heat.


Avoid cold water shock

Rivers run faster and colder when hot weather begins, and snow melts in the mountains. Currently, high river levels have changed the shape of many waterways and swimming holes in our region, which may now be deeper or have a stronger current. 

 “Cold shock” can happen when you enter cold water, changing your breathing, heart rate, and blood pressure. This shock creates a risk of drowning even for experienced swimmers in calm water. 


Wear a life jacket near water, keep an eye on children, and know the signs of hypothermia—shivering, slow movements, numbness, and cold feet and hands. Visit our web page for local life jacket loan sites, or use this mato find a loan station statewide. You can learn more about cold water safety at


Check if you’re at higher risk in the heat 

Even when temperatures aren’t very hot, some people are at higher risk for serious health problems on warmer days: 

  • Adults age 65 and older 
  • Young children (especially at high risk in parked cars) 
  • People with chronic health conditions or mental illness 
  • People living unsheltered or homeless 
  • Outdoor workers 
  • Athletes who exercise outdoors 

If you are at higher risk, be extra careful to stay cool, drink water, and take breaks if you feel overheated. 


Some medications can make it harder to stay hydrated and control body temperature in the heat, including those for allergies and colds, thyroid, depression, heart/blood pressure, and weight loss. Ask your doctor if you may be more sensitive to heat. 


With the sudden rise in temperatures this weekend, please also remember to check on family and neighbors who may be more vulnerable to heat. 

heat 2
Heat 3

Recognize and respond to heat exhaustion 

It might not be that hot, but when you’re adjusting to the sudden change in temperature, you might be more sensitive. Pay attention to how you’re feeling and make sure you drink plenty of water. 

Heat exhaustion can happen when your body can’t cool itself quickly enough. Symptoms include muscle cramps, weakness, dizziness, headache, nausea, and vomiting. If you have any of these symptoms, move to the shade or indoors, put your feet up and rest, and drink lots of water. 

Remember to pay attention to how young children, older loved ones and pets are doing. NEVER leave them in a parked car in warmer weather. Cars can get dangerously hot in seconds when temperatures are in the upper 70s and low 80s. 


Visit Community Emergency Preparedness - Benton Franklin Health District ( for more tips on staying cool in the heat.  

Adapted from Public Health King County. Originally posted on May 11, 2023.