News Release —
Prepare for Excessive Heat this Week

San Rafael, CA – The National Weather Service has issued a heat advisory Marin County and the Bay Area through Friday, March 20. Children, older adults, people experiencing homelessness, people with pre-existing health conditions, indoor and outdoor workers, emergency responders, low-income communities, pregnant people, and athletes face the greatest risk during extreme heat.

Marin Health and Human Services (HHS) and Marin County Office of Emergency Management (OEM) advises residents, especially those most vulnerable, to prepare for excessive heat this week by staying hydrated, seeking cool indoor spaces, avoiding strenuous activity during the hottest part of the day (3-6 PM). Learn more at HeatReadyCA.com (CuidateDelCalorCA.com) and stay updated during the excessive heat event by visiting the County’s emergency portal.

“With temperatures rising this week, Marin County residents, especially older adults and people who are unsheltered, face greater health risks from extreme heat,” said Dr. Lisa Santora, Marin County Public Health Officer. “We urge residents to stay cool, stay hydrated, and look out for vulnerable neighbors.”

Residents can find additional heat safety tips and resources at marinhhs.org/heat-safety.

Plan Ahead

• Plan ahead and check the weather forecast to prepare for hot days.
• Prepare for power outages during heat events.

Stay Cool

• Plan outdoor activities before noon or in the evening.
• Stay indoors as much as possible, limit sun exposure.
• Take cool baths or showers.
• Draw curtains over windows to limit direct sunlight indoors.
• Place a damp towel around your shoulders to reduce body heat.
• If needed, go to a cool place such as a mall or library for relief from heat.

Stay Hydrated

• Drink more fluids than usual, even if you don’t feel thirsty (consult your health care provider if you’re on a fluid restricted diet).
• Avoid drinks with alcohol or caffeine: they increase the heat’s effects on your body.

Look After Each Other

• Have a buddy system: During a heat wave, check on medically vulnerable family members, friends, neighbors, and co-workers.
• Monitor local news for the latest information on the weather forecast.
• MarinHHS.org offers tips on handling hot weather.
• Consult PG&E’s guide for keeping homes cool and creating a more energy efficient home.

Warning Signs of Heat Problems

• Heat Cramps: These are painful, involuntary muscle spasms that usually occur during heavy exercise in the heat. If you suspect heat cramps, rest, cool down, and hydrate with an electrolyte-containing sports drink. Call your health care provider if your cramps don't go away within one hour or so.
• Heat Exhaustion: This happens when your body overheats. Symptoms may include thirst, weakness, muscle cramps, nausea, heavy sweating and a rapid pulse. If you think you have heat exhaustion: stop all activity and rest; move to a cooler place; drink cool water or sports drinks.  Contact your health care provider if your symptoms get worse or they don't improve within one hour. If you're with someone who has heat exhaustion, seek immediate medical help if they become confused or distressed, lose consciousness, or are unable to drink.
• Heat Stroke: This most serious form of heat injury can occur if your body temperature rises to 104° F (40° C) or higher. Heat stroke requires emergency treatment. Signs and symptoms include altered mental state or behavior, alteration in sweating, hot and dry or flushed skin, nausea, and vomiting, rapid breathing, racing heart rate, and headache. Seek immediate help if you think a person may be experiencing heat stroke. Call 911 and take immediate action to cool the overheated person while waiting for emergency treatment.