The first big heat wave of 2025 has arrived, coinciding with the official start of summer.

More than 40 million people in the U.S. were under heat alerts Friday, as reported by the National Weather Service. Temperatures in the Midwest are projected to soar into the 90s Fahrenheit (30s Celsius) this weekend. Cities like New York, Philadelphia, Washington, and Denver could see triple-digit highs. The most intense heat is expected to hit the East Coast early next week.

Meanwhile, British health officials are also issuing heat warnings for the U.K.

Climate change continues to intensify heat waves, and this issue is unlikely to resolve anytime soon. An increasingly warmer planet—largely due to the burning of fossil fuels such as coal, oil, and natural gas—means that already hot regions are becoming even hotter.

Heat doesn’t just mean canceled events. It also poses a health risk, especially for children, older people and those with certain health conditions.

So here are some tips to stay safe.

When does heat become dangerous?

Assessing the risk involves more than just the temperature. The most detailed measurement is the wet bulb globe temperature (WBGT), which factors in temperature, humidity, cloud cover, and wind. The heat index, which considers temperature and humidity, is less comprehensive but more accessible on weather apps. Both metrics explain why a shaded soccer field on a 90-degree F day (32 degree C) in dry Phoenix may pose less risk than an exposed park on an 80-degree F (27 degree C) day in humid Little Rock.

Just based on heat index, NOAA has a chart that calculates how dangerous prolonged exposure can be. For example, a day where temperatures reach 96 degree F (36 degrees C) and 45% humidity would fall into the “danger” category for prolonged exposure or strenuous activity.

The WBGT threshold isn’t exact, but recent research suggests that even some young, healthy people can’t endure hours of exposure to high heat and humidity.

How to cool down

Overnight lows can be a particularly dangerous part of a heat wave, said Ashley Ward, director of the Heat Policy Innovation Hub at Duke University.

“Your body needs a reprieve,” she said. “You don’t get that overnight, we start the next day at a deficit.” Heat can worsen labor productivity and lead to more visits to the emergency room.

“When we have overnight temperatures that don’t drop below 75 degrees” F (24 degrees C), she said, “You start to see some pretty extraordinary outcomes with respect to heat illness and heat stroke, and even mortality.”

Ward’s answer: Find air conditioning. That might be at home, but she said census data overcounts how many people have access.

If you can’t afford to cool the whole house, Ward said, create a “cool corner” and sleep there, so your body is prepared to tackle the next day.

Evaporative or “swamp” coolers can help in dry heat, but they increase humidity and can make it more difficult to cool down. In humid places, just use a fan.

If you don’t have air conditioning, find public places that do, including movie theaters, malls and libraries. Some communities set up cooling centers.

Depending on where you live, the Low-Income Home Energy Assistance Program can help you buy a window air conditioning unit, according to the National Council on Aging. Some local nonprofits and civic organizations can also help you access one if cost is a burden.

Know your rights if you work outside

Knowing what workplace protections you have is important. But there are no federal heat rules to protect workers in the United States.

Some states have them, including Washington, Oregon, California, Nevada, Colorado, Minnesota and Maryland, according to the National Resources Defense Council. Other states don’t have any.

If your state has work rules, try to learn them — though there are still challenges to ensuring regulations are actually enforced, said Bharat Venkat, director of the University of California, Los Angeles Heat Lab.

He notes that sometimes shaded areas are too far for workers to take breaks without losing wages, or that management can make it impossible for workers to advocate for themselves. “Most workers don’t actually have control over their time or control over where they work,” he said.

Within those constraints, finding ways to stay hydrated and lower your body temperature are paramount. You can do this by drinking lots of fluids, wetting clothing or putting cold water or a cold rag on your hands, feet, armpits and neck. A portable handheld fan or a cooling vest can also help.

If you’re exercising, avoid the hottest times of day and bring more water than you think you need.

Knowing heat illness symptoms

Heat illness symptoms can vary by person, Venkat said. Medications or underlying conditions can also make it harder to regulate body temperature or notice you’re getting too hot.

Early trouble signs include heavy sweating, muscle cramps and headache. That’s when you stop what you’re doing and cool yourself off — for example, by splashing yourself with cold water or finding an air conditioned space.

As heat exhaustion sets in, new symptoms arrive, including faster heart rate and dizziness. Next comes heat stroke, which can include confusion, slurred words and fainting. Ward said that’s when to call 911.

“Don’t be embarrassed to call 911 or go to urgent care when you think you might have overdone it in the heat,” he said.

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Walling reported from Chicago. Wells reported from Cleveland.

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