Every summer, Ohioans brace themselves for a few hot days—but this year, the heat is breaking records and challenging the health and safety of residents across the Miami Valley and beyond. With temperatures soaring into the upper 90s and “feels like” indexes topping 100°F, it's not just about being uncomfortable—it’s about staying safe.

Extreme heat combined with poor air quality can turn a sunny day dangerous. Seniors, children, outdoor workers, and individuals with respiratory or cardiovascular issues are especially at risk. As part of our ongoing wellness series at Ohio Healthy Living, we’re bringing you five smart, science-backed, and Ohio-specific strategies to keep yourself (and your loved ones) safe this week.

1. 💧 Hydration: Your First Line of Defense Against Heat Stress

Why it matters:
In extreme heat, your body sweats more to cool itself down—losing precious water and electrolytes. Dehydration can sneak up fast, especially in the elderly or children, who may not recognize early warning signs like dry mouth, dizziness, or fatigue.

How to stay properly hydrated this week in Ohio:

• Drink before you're thirsty. Don’t wait—sip water throughout the day. Aim for at least 8 to 12 cups daily, more if you're active or sweating.

• Go beyond plain water. Add electrolytes with sugar-free sports drinks, coconut water, or even a homemade mix of lemon, sea salt, and a touch of honey.

• Limit caffeine and alcohol. Both can dehydrate you more quickly in hot weather.

• Watch for dehydration warning signs:

  • Dark yellow urine

  • Headache

  • Nausea

  • Muscle cramps

  • Lightheadedness

Pro Tip:
Carry a reusable water bottle with time-marked reminders. Set hydration alerts on your phone.

2. 🧊 Know Where to Cool Down: Ohio’s Local Cooling Centers & Safe Zones

Why it matters:
Not everyone has access to air conditioning. If you're without central AC or relying on fans alone, your body may struggle to regulate internal temperature—especially during air quality alerts or multi-day heatwaves.

Local cooling centers available in Miami Valley (Summer 2025):

• Dayton Metro Library branches

• YMCA branches in Montgomery and Greene Counties

• Trotwood Community Center

• Salvation Army centers in Dayton and Springfield

• Miami Valley Community Action Partnership (MV CAP) offers heat relief programs and temporary shelter options.

📍 Use this interactive map: Ohio EMA Cooling Center Locator (Check your county's official site for updates.)

Tips for using cooling centers:

• Bring ID and basic items (water bottle, medications, mask if air quality is poor).

• Avoid mid-day travel (11AM–3PM) when heat is most intense.

• If you're a senior or disabled individual, contact 2-1-1 to find transportation help.

Pro Tip:
If you're staying home, close your blinds during peak sun, run fans with ice buckets in front of them, and limit appliance use that generates heat (stoves, dryers).

3. 🧑‍🌾 Outdoor Workers & High-Activity Individuals: Stay Protected, Stay Productive

Why it matters:
Ohio's landscapers, postal carriers, farmworkers, construction crews, and delivery drivers don’t have the luxury of staying inside. Heat illness can strike quickly without the right safety measures.

Create an outdoor worker’s safety checklist:
✅ Start early: Plan work during 6AM–11AM or after 6PM.
✅ Use the OSHA Heat Index App to monitor risk in real-time.
✅ Schedule cool-down breaks every hour in a shaded or air-conditioned spot.
✅ Wear lightweight, moisture-wicking clothing (light colors are best).
✅ Keep a cooling bandana or towel around your neck or wrists.
✅ Stay hydrated: 1 cup of water every 15–20 minutes.
✅ Know the signs of heat exhaustion:

• Heavy sweating

• Nausea

• Headache

• Pale skin

• Muscle cramps

Know the emergency signs of heat stroke:
🔥 Body temp above 103°F
🔥 Red, dry skin
🔥 Confusion
🔥 Loss of consciousness

⛑️ In case of heat stroke → Call 911 immediately. While waiting, move to a cool place and apply cold cloths or use fans.

Pro Tip:
Ohio businesses are encouraged to review their Workplace Heat Safety Plan with employees and post emergency numbers at job sites.

4. 🌬️ Protecting Your Lungs During Air Quality Alerts

Why it matters:
High ozone levels and wildfire smoke from western states are reaching Ohio, creating AQI (Air Quality Index) levels that can pose serious risks—especially to people with asthma, COPD, and heart disease.

What you can do:

• Check air quality before outdoor activity. Visit AirNow.gov or download the free AirNow app.

• Avoid outdoor workouts when AQI is above 100. Indoor exercise is safer.

• Wear a KN95 mask if you need to go out on alert days.

• Use indoor air purifiers with HEPA filters, especially for children and seniors.

• Seal windows and doors. Run central AC on recirculate mode to avoid pulling in outdoor pollutants.

🧘 Alternative activities:

• Try indoor yoga, resistance bands, or online fitness classes until air quality improves.

• Visit your local library or community center for cool, clean-air environments.

5. 🍉 Eat Smart to Cool from the Inside Out

Why it matters:
Your diet plays a key role in helping your body regulate temperature. Choosing high-water-content, anti-inflammatory foods can keep you feeling cooler and more energized in the heat.

Top cooling foods this week:
🥒 Cucumbers
🍉 Watermelon
🍊 Oranges
🥗 Leafy greens
🌿 Mint
🥥 Coconut water
🍅 Tomatoes

Foods to limit during heatwaves:

• Fried or fatty foods (increase internal heat)

• Spicy dishes (can cause dehydration)

• Sugary sodas and alcohol (dehydrate faster)

Easy Summer Cooling Snack Ideas:

• Chilled cucumber mint salad

• Frozen grapes or berries

• Lemon-ginger electrolyte slushies

• Watermelon + feta skewers

🧠 Final Word: Listen to Your Body

Whether you’re a retiree enjoying Dayton’s metro parks, a parent chasing little ones through splash pads in Kettering, or a worker on your feet all day—listen to your body’s signals. Heat illness can escalate quickly but is entirely preventable with proactive care.

Your health is your most valuable asset. By taking these five smart steps this week, you’re not only protecting yourself but setting an example for your community.

🧰 Free Resource: Download Our “Ohio Summer Safety Checklist”

Includes:

• Emergency numbers

• Hydration tracker

• Cooling center map

• Outdoor work safety tips

• Heat + AQI alert tools

➡️ Click here to download the printable PDF

🗣️ Have a Story to Share?

Tell us how you beat the heat in Ohio!
Email us at info@qoolab.com