​Extreme heat poses a significant threat to our health. Heatwaves can lead to heat cramps, heat exhaustion, heat stroke, heat rash, sunburns, and skin cancer. More than 20,000 people living in New Hampshire are especially vulnerable to extreme heat. Vulnerable populations include the elderly, infants and children, low-income individuals, athletes, outdoor workers, individuals those with existing medical conditions, pregnant women, and/or those living in urban-area homes without sufficient tree cover are the most affected by extreme heat. Prolonged exposure to high temperatures can also worsen existing respiratory and cardiovascular problems. Make a plan, make smart decision and Beat the Heat. 

Medical Conditions Directly Attributable to Excessive Heat Exposure 

Medical Condition
HEAT STROKE
Symptoms
  • High body temperature (103°F or higher)
  • Hot, red, dry, or damp skin
  • Fast, strong pulse
  • Headache
  • Dizziness
  • Nausea
  • Confusion
  • Losing consciousness (passing out) 
What to Do?
  • Call 911 right away - heat stroke is a medical emergency
  • Move the person to a cooler place
  • Help lower the person’s temperature with cool cloths or a cool bath
  • Do not give the person anything to drink
HEAT EXHAUSTION
  • Heavy sweating
  • Cold, pale, and clammy skin
  • Fast, weak pulse
  • Nausea or vomiting
  • Muscle cramps
  • Tiredness or weakness
  • Dizziness
  • Headache
  • Fainting (passing out)
  • Move to a cool place
  • Loosen your clothes
  • Put cool, wet cloths on your body or take a cool bath
  • Sip water Get medical help right away if:           • You are throwing up                                       • Your symptoms get worse                             • Your symptoms last longer than 1 hour
HEAT CRAMPS
  • Heavy sweating during intense exercise
  • Muscle pain or spasms
  • Stop physical activity and move to a cool place
  • Drink water or a sports drink
  • Wait for cramps to go away before you do any more physical activity

Get medical help right away if:
  • Cramps last longer than 1 hour
  • You’re on a low-sodium diet
  • You have heart problems
SUNBURN
  • Painful, red, and warm skin
  • Blisters on the skin
  • Stay out of the sun until your sunburn heals
  • Put cool cloths on sunburned areas or take a cool bath
  • Put moisturizing lotion on sunburned areas
  • Do not break blisters
HEAT RASH
Red clusters of small blisters that look like pimples on the skin (usually on the neck, chest, groin, or in elbow creases)
  • Stay in a cool, dry place
  • Keep the rash dry
  • Use powder (like baby powder) to soothe the rash
Source: CDC, Heat Related Illnesses, 2021

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Tips to Prevent Heat-Related Illnesses

STAY COOL

Keep Your Body Temperature Cool To Avoid Heat-Related Illness
  • Stay in air-conditioned buildings as much as possible.
  • Find an air-conditioned shelter.
  • Do not rely on a fan as your primary cooling device.
  • Avoid direct sunlight.
  • Wear lightweight, light-colored clothing.
  • Take cool showers or baths.
  • Do not use the stove or oven to cook.
  • Check on those most at-risk twice a day.

 STAY HYDRATED

Because Your Body Loses Fluids Through Sweat, You Can Become Dehydrated During Times of Extreme Heat
  • Drink more water than usual.
  • Don’t wait until you’re thirsty to drink more fluids.
  • Drink from two to four cups of water every hour while working or exercising outside.
  • Avoid alcohol or liquids containing high amounts of sugar.
  • Remind others to drink enough water.

STAY INFORMED

Stay Updated On Local Weather Forecasts So You Can Plan Activities Safely When It’s Hot Outside
  • ​Check local news for extreme heat alerts and safety tips.
  • Learn the symptoms of heat illness.
Source: NH DHHS

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​HOW TO STAY SAFE

WHEN EXTREME HEAT THREATENS
Find places in your community where you can go to get cool.

Try to keep your home cool:
  • Cover windows with drapes or shades.
  • Weather-strip doors and windows.
  • Use window reflectors such as aluminum foil-covered cardboard to reflect heat back outside.
  • Add insulation to keep the heat out.
  • Use a powered attic ventilator, or attic fan, to regulate the heat level of a building’s attic by clearing hot air.
  • Install window air conditioners and insulate around them.
Never leave a child, adult, or animal alone inside a vehicle on a warm day.
Find places with air conditioning. Libraries, shopping malls, and community centers can provide a cool place to take a break from the heat. 

If you’re outside, find shade. Wear a hat wide enough to protect your face.

Wear loose, lightweight, light-colored clothing.

Drink plenty of fluids to stay hydrated. If you or someone you care for is on a special diet, ask a doctor what would be best. 

Do not use electric fans when the temperature outside is more than 95 degrees. You could increase the risk of heat-related illness. Fans create air flow and a false sense of comfort, but do not reduce body temperature.

Avoid high-energy activities.

Check yourself, family members, and neighbors for signs of heat-related illness.
Know the signs and ways to treat heat-related illness. 

Heat Cramps
  • Signs: Muscle pains or spasms in the stomach, arms, or legs.
  • Actions: Go to a cooler location. Remove excess clothing. Take sips of cool sports drinks with salt and sugar. Get medical help if cramps last more than an hour.
Heat Stroke
  • Signs: Extremely high body temperature (above 103 degrees) indicated by an oral thermometer; red, hot, and dry skin with no sweat; rapid, strong pulse; dizziness; confusion; and unconsciousness.
  • Actions: Call 9-1-1 or get the person to a hospital immediately. Cool down with whatever methods are available until medical help arrives.
Source: FEMA V-1004/June 2018 - Be Prepared for Extreme Heat

CDC Resources for Health Professionals

Cooling Centers in New Hampshire

A - F
ATKINSON
​Atkinson Community Center/ Recreation Center
603-362-5531
Thursday and Friday
8:30 AM – 12:00 PM
ALTON
​Alton Senior Center
603-875-7102
Thursday: 8:30 AM – 2:30 PM
Friday: 8:30 AM – 1:30 PM
BEDFORD
​The Town of Bedford's Library
3 Meetinghouse Road
9:00 AM to 8:30 PM
BELMONT
​Belmont Senior Center
603-267-9867
Thursday: 8:00 AM – 2:00 PM
BERLIN
​Berlin Senior Center
603-752-2545
Thursday and Friday
7:30 AM - 3:00 PM
BRADFORD
​Bradford Mountain View
603-938-2104
Thursday and Friday
8:00 AM - 3:00 PM
CANAAN
​Canaan Mascoma Area Senior Center
603-523-4333
Thursday and Friday
9:00 AM - 3:00 PM
CHARLESTOWN
​Charlestown Senior Center
603-826-5987
Thursday and Friday
9:00 AM - 1:00 PM
CLAREMONT
​Claremont Senior Center
603-543-5998
Thursday and Friday
8:00 AM - 3:00 PM
DOVER
​Dover Community Center
603-516-6436
Monday - Friday
9:00 AM - 3:00 PM
FRANKLIN
​Twin Rivers Integrated Program
603-934-4151
Monday - Friday
8:00 AM - 2:00 PM
G - L​
HANOVER
​Richard Black Rec Center
603-643-5531
Monday - Friday
9:00 AM - 6:00 PM
HENNIKER
​White Birch Senior Center
603-428-7860
Monday - Friday
6:30 AM - 5:30 PM
HOPKINTON
​Slusser Senior Center
603-746-3800
Monday - Friday
8:00 AM - 4:30 PM
KEENE
​Keene Senior Center
603-352-5037
Monday - Friday
8:30 AM - 4:30 PM
LACONIA
​Laconia Senior Center (Seniors only)
603-524-7689
Monday - Friday
8:30 AM - 4:00 PM
LEBANON
Upper Valley Senior Center
10 Campbell Street
Lebanon, NH 03766
Phone: 603-448-4213
Thursday and Friday
​8:00AM - 3:00PM

Lebanon Library
9 East Park Street
Lebanon, NH 03766
Phone: 603-448-2459
Hours: Thursday 10:00AM - 8:00PM, Friday & Saturday 10:00AM - 5:00PM

​Kilton Library
80 Main Street
West Lebanon, NH 03766
Phone: 603-298-8544
Hours: Thursday 10:00AM - 8:00PM, Friday & Saturday 10:00AM - 5:00PM
LITTLETON
​Littleton Area Senior Center
603-444-6050
Monday - Friday
8:00 AM - 4:00 PM
M - R
MANCHESTER

Manchester City Library
603-624-6550
Monday and Thursday
9:30 AM - 8:30 PM
Wednesday and Friday
9:30 AM - 5:30 PM
Saturday
9:30 am - 2:30 PM

William B. Cashin Senior Activity Center
603-624-6533
Monday - Friday
8:30 AM - 4:00 PM
MERRIMACK
​Merrimack Senior Center
603-424-2100
Thursday and Friday
8:30 AM - 1:00 PM
MOULTONBOROUGH
​Meal Site/Lions
603-476-5110
Thursday: 9:00 AM - 3:00 PM
NASHUA
​Nashua Senior Activity Center
603-889-6155
Monday - Friday
9:00 AM - 4:00 PM
NEWMARKET
Newmarket Senior Center
603-659-8581
Thursday: 9:00 AM - 3:00 PM
Friday: 9:00 AM - 2:00 PM
NEWPORT
​Newport Senior Center
603-863-3177
Thursday and Friday
6:30 AM - 3:00 PM
NEW LONDON
​Chapin Senior Center
603-526-6368
Monday - Friday
8:00 AM - 4:00 PM
NORTH CONWAY
​Gibson Center of Senior Services
603-356-3231
Monday - Friday
8:00 AM - 4:00 PM
NORTH HAVERHILL
​Horsemeadow Senior Center
603-787-2539
Monday - Friday
7:30 AM - 4:00 PM
OSSIPEE
​Ossipee Senior Center
603-539-6851
Monday - Friday
8:00 AM - 2:00 PM
PELHAM
Thursday:
-- The Pelham Library - 1:00 PM to 8:00 PM
-- The Pelham Senior Center - 8:00 AM to 7:00 PM
Friday:
​-- The Pelham Library - 12:00 PM to 5:00 PM
-- The Pelham Senior Center - 8:00 AM to 7:00 PM
PORTSMOUTH
​Senior Activity Center
603-610-4433
Monday - Friday
9:00 AM - 3:00 PM
RAYMOND
​Raymond Fire Senior Center
Monday - Friday
9:00 AM - 4:00 PM