How to Stay Cool in Hot Weather
It is going to be hot in the Portland area this week.
You need find ways to stay cool so you don’t get heat exhaustion or heat stroke. If you need resources or have any questions, call us at 503-222-2880. We're here to help.
Here are some ways you can keep yourself and your family safe:
Visit a cooling center:
- Clackamas County Cooling Centers
- Multnomah County Cooling Centers (Download PDF of Multnomah County Cooling Centers)
- Washington County Cooling Centers
- Interactive map of cooling centers, places to play in the water, and libraries
Be aware that buses and MAX trains may run behind schedule.
Check arrival times at trimet.org or call 503-238-RIDE (7433) for help. Bring lots of water to drink while you wait.
Follow these tips to take care of yourself when it’s hot:
From the Public Health Division
- Stay in air-conditioned places when temperatures are high, if possible.
- 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.
- Open windows to allow fresh air to circulate, especially during morning and evening hours, and close shades on west-facing windows during the afternoon hours.
- Use portable electric fans to remove hot air from rooms or draw in cooler air.
- Wear loose-fitting clothing to keep cool and protect your skin from the sun.
- Use cool compresses, misting, and cool showers and baths.
- Avoid hot foods and heavy meals; they add heat to the body.
- Never leave infants or children in a parked car. Nor should pets be left in parked cars—they can suffer heat-related illness, too.
- Dress infants and children in loose, lightweight, light-colored clothing.
- Use sunscreen with at least SPF 15 when going outside.
- 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
- Keep up-to-date on the temperature and heat index when planning your activities so you can 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.
- Download Multnomah County’s “Help When It’s Hot” posters in 8 languages
- Download “Help When It’s Hot” tips for older adults, children, athletes, outdoor workers, and pet owners
- First aid information from Multnomah County
- Preventing heat-related illnesses from OHA
- Extreme heat from Centers for Disease Control and Prevention
- Warning signs and symptoms of heat-related illness from CDC