As temperatures rise across the country this Memorial Day weekend and into summer 2026, the CDC and American Red Cross are urging Americans to take summer health risks seriously. Heat illness is responsible for more deaths in the United States than any other weather-related cause — and nearly all of those deaths are preventable with the right knowledge and preparation. Here is your complete summer health and safety guide from emergency medicine physicians.

Heat Safety — What Every American Needs to Know

Know the Warning Signs of Heat Illness

• Heat cramps: Muscle pain or spasms, usually in legs or abdomen; first sign of heat stress — move to shade and hydrate immediately
• Heat exhaustion: Heavy sweating, cold/pale/clammy skin, fast/weak pulse, nausea, fainting — move to cool place, loosen clothing, apply cool wet cloths
• Heat stroke (EMERGENCY): High body temperature (103°F+), hot/red/dry skin, rapid/strong pulse, confusion — call 911 immediately; this is life-threatening

“Heat stroke can kill within 15 minutes of symptom onset if not treated immediately. Never wait to see if someone ‘gets better’ on their own — call 911 at the first sign of confusion or loss of consciousness in the heat.” — Dr. Erin Bromage, Emergency Medicine Physician

Hydration — The Single Most Important Summer Health Habit

Most Americans are mildly dehydrated chronically — and summer heat dramatically accelerates this. Your body can lose up to one liter of water per hour through sweat during vigorous outdoor activity. By the time you feel thirsty, you may already be 1–2% dehydrated, which measurably impairs cognitive function, athletic performance, and cardiovascular efficiency.

• Drink water before you go outside — pre-hydrating is more effective than catching up
• During outdoor activity: 8 oz every 15–20 minutes of sustained exertion
• Sports drinks are appropriate for activities lasting over 60 minutes — they replace electrolytes lost in sweat
• Avoid alcohol and caffeine in direct sun — both accelerate dehydration
• Urine color is your best hydration guide: pale yellow = hydrated; dark yellow = drink more

Food Safety for Summer Cookouts

Memorial Day cookouts bring the most common cause of summer illness: foodborne bacteria thrive in warm weather. Follow these USDA-recommended guidelines:

• The 2-hour rule: Never leave cooked food at room temperature for more than 2 hours (1 hour if temperatures exceed 90°F)
• Safe internal temperatures: Burgers to 160°F; chicken to 165°F; steaks to 145°F (with 3-minute rest); pork to 145°F
• Separate raw meat: Keep raw meat, poultry, and seafood away from ready-to-eat foods on separate plates and cutting boards
• Cooler management: Keep coolers at 40°F or below; pack with ice, not just ice packs for longer events
• The danger zone: 40°F–140°F is where bacteria multiply rapidly — minimize time in this range

Sun and UV Safety Beyond Sunscreen

• Seek shade between 10 AM and 4 PM when UV index is highest
• UV rays can penetrate cloud cover — don’t skip sunscreen on overcast days
• Water, sand, and concrete all reflect UV rays, increasing your exposure
• UV exposure is not reduced at altitude — mountain and hiking trips require extra protection
• Children’s skin is more vulnerable to UV damage — reapply their sunscreen every 60–90 minutes

Swimming Safety — Preventing Drowning This Summer

Drowning is the second leading cause of accidental death for children under 14 in the United States. The CDC urges all families to:

• Designate a Water Watcher at every pool/beach event — one adult whose sole job is watching swimmers
• Swim near a lifeguard whenever possible at beaches, lakes, and public pools
• Ensure children wear properly fitted life jackets in open water — inflatable toys are not a substitute
• Learn CPR — it can double or triple a drowning victim’s chance of survival before EMS arrives
• Never swim alone — even strong adult swimmers can experience sudden emergencies