How do you stay safe walking in the heat?
Walk in the early morning or evening, stick to shaded streets or indoor spaces on the worst days, and carry a water bottle even for short walks. Wear a hat and loose, light clothing. Stop and cool down at the first sign of dizziness, headache or nausea. Adults over 65 and people with chronic health conditions are more affected by heat, so set a return time. Holler alerts your Guardians if you are late.
Walking safely when it is hot
01Pick the time and the place
Walk before the day heats up or after it cools. On extreme days, move your walk indoors: a shopping mall, a museum or an indoor track. Shaded neighborhood streets are cooler than open parks or parking lots.
02Know if you are more at risk
The CDC says people 65 and older are more prone to heat-related health problems, and that hot days can be especially dangerous for people with chronic medical conditions. Some medicines make heat harder to handle; the CDC's advice is not to stop or change them until you talk to your doctor. If that is you, keep walks shorter and choose routes with places to sit and cool off.
03Carry water and plan rest stops
Bring a bottle even for a short loop. Route your walk past benches in shade, a library, or a store with air conditioning so you have somewhere to recover if you need it.
04Recognize heat illness early
In CDC guidance, heat exhaustion shows up as heavy sweating, headache, nausea, dizziness, weakness and thirst. Stop, find shade or air conditioning, loosen clothing and sip cool water; get medical help if you vomit or it lasts more than an hour. Confusion, slurred speech, fainting or very hot skin can mean heat stroke. Call 911 and start cooling with wet cloths; the National Weather Service says not to give fluids.
05Let someone know when to expect you
Heat illness can make a person too confused to ask for help. Holler cannot sense it, but a return time works as a check: miss it by five minutes and your Guardians get an overdue alert with your location. A stationary alert adds a second check if you sit down and stop moving for longer than you chose. Guardians follow your live link in a browser with no app.
Related questions
Is a short walk in the heat still risky?
It can be for people who are sensitive to heat, especially on a very hot, humid day or in full sun. Keep it short, bring water, and go at a cooler time. If you feel unwell, stop and cool off.
What is a good way to walk in summer with no shade nearby?
Go at dawn, or walk laps in an air-conditioned space instead. A mall or big store can be a surprisingly good walking route on a heat-warning day.
Can a family member keep an eye on my walks?
Yes. Add them as a Guardian and share a live link when you head out. They see your location in any browser, and they get an alert if you miss your return time. See the walking safety hub for more ideas.
What should I do if I see someone struggling in the heat on my walk?
Ask if they are OK and help them into shade or an air-conditioned store. If they are confused, slurring words or have collapsed, call 911, then cool them with wet cloths or cool water while you wait. Our heat safety guide explains the difference between heat exhaustion and heat stroke.
Go deeper
More questions about this activity
The same question for other activities
Compare your options
Sources, checked September 2026: CDC NIOSH: Heat-related illnesses, CDC: About heat and your health, CDC: People at higher risk from heat, National Weather Service: Heat exhaustion and heat stroke.
More safety answers, or see the safety guides.