This week, the western United States is preparing for a scorching heat wave that may set new temperature records, prompting excessive heat warnings in several areas across four states.

Authorities in parts of Oregon, California, Nevada, and Arizona are alerting residents about the dangers of heat-related illnesses and are establishing cooling centers in cities, as temperatures are predicted to soar into the 100s in many locations.

As these extreme temperatures arrive, experts offer advice on how to remain safe and protect your skin.

Hydration is key

Seemal Desai, president of the American Academy of Dermatology, recommends that individuals avoid outdoor activities during the peak sunlight hours of 10 a.m. to 2 p.m. If going outside is absolutely necessary, he advises seeking shade whenever possible.

It’s also crucial to monitor hydration levels and drink ample water instead of relying solely on caffeinated drinks or sports beverages, which can contain additional additives, according to Desai.

Kelly Olino, an assistant professor at the Yale School of Medicine, suggests mixing Gatorade with water to help replenish both fluid and electrolytes. “In extreme heat, we lose both water and salt through sweat,” she explained.

Olino cautioned people to recognize serious symptoms of heat-related illness, such as nausea, vomiting, or lightheadedness. “These can escalate quickly into a serious situation.”

Sunburns affect everyone

Desai highlights a prevalent myth: many believe that a low UV index means sun protection isn’t necessary. “Even on overcast days, as much as 80% of UV rays can penetrate clouds,” he notes.

Sun damage can affect individuals of any skin type or ethnicity, according to Desai.

“Some people think, ‘I have darker skin, so I won’t get sunburned,'” he said. “That belief is incorrect.”

Since sun damage may not be immediately visible, especially on darker skin, “prevention is essential,” adds Olino.

Choosing the right clothing can also offer protection. Those who spend time outdoors should consider wearing sun-protective garments with a UPF (ultraviolet protection factor) of 50 or higher, according to Olino.

Rest your skin after sun exposure

Desai addresses a common misconception: the absence of sunburn doesn’t mean skin hasn’t been harmed. “That’s not always the case,” he explained. Changes in skin conditions, like new or altering lesions, should prompt a consultation with a certified dermatologist.

Another myth Olino encounters is that developing a “base tan” can provide protection from the sun.

“That’s entirely false,” she said. “At best, this gives you protection equivalent to an SPF of about 4,” compared to the recommended level of SPF 30.

If someone gets sunburned, Olino suggests treating it as one would any form of inflammation.

“When you twist an ankle and it swells, becomes red, and inflamed, people know they should rest it,” she said. “Oddly, this same logic isn’t applied to sunburns.”

Be mindful of mental wellness

Susan Albers-Bowling, a psychologist at the Cleveland Clinic, explains that the high temperatures can have various psychological effects, including negatively impacting sleep. “Poor sleep can lead to increased irritability and feelings of sadness,” she said.

She advises people to counter potential mental health declines during a heat wave by staying hydrated and cooling off at intervals.

“Keeping hydrated is a simple step that can enhance mental health,” she stated. “Additionally, wear light clothing, remain inside during the hottest hours, and enjoy air conditioning.” Taking a cold shower or placing a cool cloth on the forehead can help restore focus, she added.

Hot weather can also deter outdoor walks that many use as an outlet for stress relief. “Finding alternative methods for managing stress and relaxation is crucial,” she emphasized.

Albers-Bowling highlighted the importance of personal check-ins regarding both physical and mental health. “Being aware of your feelings can help you understand why you might feel anxious, irritable, or down,” she said.