When temperatures soar, it’s important to take extra precautions to protect your health. Extreme heat can affect anyone, but certain groups, including older adults, young children, pregnant individuals, and people with chronic health conditions, are at a higher risk for heat-related illnesses.

The good news? Most heat illnesses are preventable. By staying hydrated, planning ahead, and recognizing the warning signs, you can enjoy the summer while staying safe.

Here are five simple ways to protect yourself during periods of extreme heat.

1. Stay Hydrated

One of the easiest and most effective ways to prevent heat-related illness is to drink water throughout the day, even before you feel thirsty.

Your body loses fluids quickly in hot weather, especially if you’re spending time outdoors or being physically active.

To stay hydrated:

• Drink water regularly throughout the day.
• Carry a reusable water bottle with you.
• Take breaks in shaded or air-conditioned areas.
• Wear lightweight, loose-fitting clothing to help your body stay cool.

Keeping your body hydrated can help reduce your risk of heat exhaustion and heat stroke.

2. Plan Outdoor Activities Wisely

If possible, schedule outdoor work, exercise, or recreational activities during the cooler parts of the day.

The hottest temperatures are typically between 10 a.m. and 4 p.m., making this the riskiest time for prolonged outdoor activity.

If you must be outside:

• Take frequent breaks in the shade.
• Drink water often.
• Avoid overexertion.
• Move indoors immediately if you begin feeling weak, dizzy, or nauseated.

Planning around the heat can go a long way toward preventing serious health issues.

3. Know the Signs of Heat Illness

Recognizing the early warning signs of heat-related illness allows you to act before the situation becomes an emergency.

Common Heat-Related Conditions

Heat Rash

• Small red bumps or blisters, often appearing on the neck, chest, groin, or skin folds.
• Move to a cool, dry location and keep the affected area dry.

Sunburn

• Red, painful, or blistered skin.
• Stay out of direct sunlight, cool the skin with a cool shower or compress, and apply moisturizer or aloe vera.

Heat Cramps

• Painful muscle cramps, often accompanied by heavy sweating.
• Stop physical activity, move to a cool place, and drink water or a sports drink before resuming activity.

Watch for More Serious Symptoms

Seek immediate medical attention if you or someone else experiences:

• Confusion or difficulty thinking clearly
• A very high body temperature
• Fainting or loss of consciousness
• Seizures

Earlier symptoms of heat exhaustion may include:

• Heavy sweating
• Headache
• Dizziness
• Weakness or fatigue
• Nausea
• Muscle cramps

If these symptoms develop, move to a cool place, rest, and begin drinking water right away.

4. Get the Right Medical Care

Not every heat-related illness requires an emergency room visit, but it’s important to know when to seek help.

• Virtual care may be appropriate for mild symptoms or questions about what to do next.
• Urgent care can treat symptoms like persistent dizziness, headaches, or nausea.
• Emergency care is necessary for signs of heat stroke, including confusion, fainting, seizures, or an extremely high body temperature.

When you’re unsure, it’s always safest to contact a healthcare professional.

5. Find a Cool Place to Escape the Heat

Air conditioning remains one of the best ways to prevent heat-related illness.

If your home isn’t air-conditioned, consider spending time at:

• Public libraries
• Community centers
• Cooling centers
• Shopping malls
• A trusted friend or family member’s home

If you’re looking for a cooling center near you, dialing 211 can help connect you with local resources.

Stay Safe All Summer Long

Extreme heat doesn’t just cause discomfort, it can become dangerous very quickly. Taking simple steps like drinking water, limiting time outdoors during peak heat, and recognizing the warning signs of heat illness can make a significant difference.

Whether you’re working outside, enjoying summer activities, or simply running errands, staying prepared can help you and your loved ones stay healthy throughout the hottest days of the year.

Diabetes affects millions of people and is one of the most common chronic health conditions worldwide. While a diabetes diagnosis can feel overwhelming, the good news is that with the right treatment, healthy lifestyle habits, and ongoing support, many people successfully manage their condition and reduce the risk of serious complications.

Whether you’re newly diagnosed, caring for a loved one, or simply looking to learn more, understanding how diabetes works is the first step toward better health.

What Is Diabetes?

Diabetes is a chronic condition that affects how your body turns food into energy.

After you eat, your body breaks food down into glucose (sugar), which enters your bloodstream. Normally, your pancreas releases insulin, a hormone that helps move glucose from your blood into your cells where it’s used for energy.

When you have diabetes, your body either doesn’t produce enough insulin or can’t use it effectively. As a result, glucose builds up in your bloodstream instead of being used by your cells. Over time, high blood sugar levels can damage your heart, kidneys, eyes, nerves, and other organs if left unmanaged.

The Different Types of Diabetes

There are three main types of diabetes, each with its own causes and treatment approach.

Type 1 Diabetes

Type 1 diabetes occurs when the body’s immune system attacks the cells that produce insulin. Because the body can no longer make insulin, people with Type 1 diabetes need daily insulin therapy to manage their blood sugar levels.

Type 2 Diabetes

Type 2 diabetes is the most common form of diabetes. It develops when the body becomes resistant to insulin or doesn’t produce enough to keep blood sugar levels within a healthy range. This type often develops gradually and can sometimes be managed with lifestyle changes, medications, or insulin.

Gestational Diabetes

Gestational diabetes develops during pregnancy and usually goes away after childbirth. However, it increases the risk of developing Type 2 diabetes later in life for both the mother and, in some cases, the child.

Common Symptoms of Diabetes

Some people, especially those with Type 2 diabetes, may not notice symptoms right away. That’s why routine health screenings are so important.

Common symptoms include:

• Frequent urination
• Increased thirst
• Increased hunger
• Fatigue or low energy
• Blurred vision
• Slow-healing cuts or wounds

If you notice any of these symptoms, it’s important to talk with your healthcare provider. Early diagnosis can help prevent complications and improve long-term health outcomes.

How Diabetes Affects Heart Health

Diabetes doesn’t just affect blood sugar, it also has a significant impact on heart health.

High blood sugar levels can damage blood vessels and the nerves that control your heart over time. People with diabetes are also more likely to have conditions such as high blood pressure and high cholesterol, which further increase the risk of heart disease and stroke.

Managing your blood sugar is an important part of protecting your cardiovascular health.

Tips for Managing Diabetes Every Day

Living with diabetes involves making healthy choices each day. A personalized care plan may include:

Eat a Balanced Diet

Focus on nutrient-rich foods such as vegetables, lean proteins, whole grains, fruits, and healthy fats. Limiting foods high in added sugars and refined carbohydrates can help support stable blood sugar levels.

Stay Physically Active

Regular exercise helps your body use insulin more effectively and can improve blood sugar control. Aim for consistent physical activity that fits your lifestyle and abilities.

Take Medications as Prescribed

Depending on your type of diabetes, your treatment plan may include oral medications, injectable medicines, or insulin. Taking medications exactly as prescribed is an important part of managing the condition.

Monitor Your Blood Sugar

Checking your blood glucose levels helps you understand how food, activity, medications, and other factors affect your body. Monitoring also helps your healthcare provider make informed decisions about your treatment plan.

When Should You See a Healthcare Provider?

If you’re experiencing symptoms of diabetes, have risk factors such as a family history or obesity, or are having difficulty managing your blood sugar, schedule an appointment with your healthcare provider.

Regular checkups allow your care team to monitor your health, adjust your treatment plan if needed, and help reduce your risk of long-term complications.

Pharmacy Support Can Make Diabetes Management Easier

Managing diabetes often involves more than simply taking medication. Understanding how your medications work, remembering to take them consistently, and managing potential side effects are all important parts of successful treatment.

Your pharmacist can be a valuable member of your healthcare team by answering medication questions, providing guidance on proper use, and helping you stay on track with your treatment plan.

Diabetes is a lifelong condition, but it doesn’t have to define your life. By learning about the different types of diabetes, recognizing symptoms early, following a healthy lifestyle, and working closely with your healthcare team, you can effectively manage your blood sugar and reduce your risk of complications.

Taking small, consistent steps today can help support a healthier future and improve your overall quality of life.

Take the Next Step Toward Better Health

Managing diabetes starts with having the right support. At Health Plans of America, we’re here to help you understand your health coverage and connect you with the resources you need to manage chronic conditions with confidence.

Learn more about your health plan options and discover how the right coverage can support your long-term health and wellness.