How to Beat the Heat: Stay Cool Day and Night

This Fourth of July, learning how to beat the heat is not just a comfort. For much of the country, it is the whole day's plan. A stalled heat dome is trapping heat and humidity across the central and eastern U.S., with well over 160 million Americans under heat alerts, triple-digit afternoon highs, and heat-index values climbing even higher in the hardest-hit spots. If you are firing up the grill, chasing shade at a parade, or staking out a fireworks spot with a cold drink pressed to your neck, you are not imagining it. This one is a lot.

You still want to celebrate, and you should. So this guide is here to help you do both: enjoy the day and actually get through it feeling okay. Below you will find a full hour-by-hour playbook for how to stay cool in a heat wave, from your first glass of water in the morning to the cooling-down routine that finally lets you rest, plus practical, no-panic help for the people the heat hits hardest, including pregnant folks, anyone dealing with hot flashes or night sweats, people going through treatment, nursing parents, older adults, babies and kids, and hot sleepers who run warm even with the AC on.

And here is the part that catches so many people off guard. Staying cool matters most at night. When overnight lows in cities like Philadelphia, Baltimore, New York, Boston and Washington, D.C. are forecast to stay in the low 80s, the day's heat never really lets go, and your body loses its usual chance to cool down and recover. That is exactly why the evening and overnight tips, and what you wear to bed, get so much attention in the sections ahead.

How to Beat the Heat in the Morning

The best way to stay cool in a heat wave starts before the sun gets serious. On a July 4th like this one, with a heat dome parked over much of the central and eastern U.S. and afternoon highs pushing into the triple digits, the morning is your window. What you do in the first couple of hours sets up the whole day. Move early, hydrate early, and trap the cool air while you still have it.

Here is how to beat the heat before it peaks.

Wake up before peak heat and check the forecast

Get up a little earlier than usual. Mornings are the coolest stretch of the day, so this is your time for anything that takes effort or takes you outside.

Check today's local heat forecast and any National Weather Service heat alerts before you plan a thing. Note the expected high, the heat index, and when the peak hours will hit.
Plan your outdoor time (errands, exercise, yard work, holiday setup) for these early hours, then get back inside before it turns dangerous.
If your area has opened cooling centers, know where the nearest one is in case you need it later.

Hydrate early and add electrolytes

Start drinking water first thing, before you feel thirsty. You lose fluid overnight, and on a hot day you will keep losing it fast.

Have a big glass of water when you wake up, and keep a bottle within reach all morning.
If you will be sweating a lot or spending time outdoors, add an electrolyte drink or a pinch of electrolytes to your water to help replace what you lose.
Go easy on a lot of coffee and alcohol on the hottest days, since both can leave you more dehydrated.

Pre-cool your home, then close it up

This is one of the most useful heat wave tips for anyone trying to stay cool without running AC nonstop. You want to capture the cool overnight air, then seal it in before the day heats up.

Open windows overnight and in the early morning to let the coolest air flow through. Set up a cross breeze by opening windows on opposite sides of your home.
As soon as the outside air starts to feel warmer than the inside, close the windows to hold the cool air in.
Draw the blinds, shades, or curtains on any sun-facing windows before the sun hits them. Blocking direct sunlight keeps rooms noticeably cooler.
Turn off or unplug heat-generating items you are not using, like extra lamps, ovens, and some electronics, since they add warmth to a room.

Take a cool or lukewarm shower

A cool or lukewarm shower in the morning helps bring your body temperature down and leaves you feeling refreshed for a couple of hours. Skip water that is icy cold, since a comfortable cool is easier on your body and still does the job.

Dress in light, loose, breathable clothing

What you wear makes a real difference in how the heat feels. Choose light-colored, loose, breathable clothing that lets air move and does not trap warmth against your skin.

For an easy morning at home before you head out, soft everyday loungewear keeps things comfortable. Cool-jams DayBasics is a soft, lightweight, breathable pick for coffee on the porch or a slow holiday morning. If you love a silkier feel, Cool-jams BambooSoft (viscose from bamboo) is soft, silky-feeling, and lightweight for easy lounging. Save your hardest-working sleepwear for the night, when a hot, sticky bedroom needs it most.

Do errands, exercise, and yard work early

Front-load anything physical or outdoors into the cooler morning hours, then ease off as the day heats up.

Handle errands, a walk, a workout, watering the garden, or holiday prep early, and aim to be done before midday.
Take breaks in the shade, keep water with you, and listen to your body. If you feel dizzy, nauseated, or unusually tired, stop and cool down.
Save low-effort indoor tasks for the peak afternoon hours.

Prep no-cook or stovetop-free meals

Running the oven or stove pours heat straight into your kitchen. Plan meals that keep the heat out.

Lean on no-cook options like salads, sandwiches, wraps, cold grain bowls, yogurt, and plenty of fruit.
If you do cook, use the grill outside, a slow cooker, or the microwave instead of the oven or stovetop.
Prep and chop in the cool morning so you are not standing over food later when it is hottest.

Freeze water bottles and other cool-downs

A little prep in the morning pays off all day.

Freeze a few water bottles now. They chill you as they thaw and give you cold water to drink later.
Stash a damp cloth or two in the freezer for a quick cool-down on the back of your neck.
Fill a cooler with ice and drinks so you are not opening a warm fridge again and again.

Check on vulnerable family, neighbors, and pets

Heat is hardest on some people, so a quick morning check-in matters. Look in on older adults, anyone with a chronic or heat-sensitive condition, young children, and neighbors who live alone. Make sure they have water, a cool space, and a way to reach help.

Never leave children, older adults, or pets in a parked car, even briefly.
Keep pets indoors during peak heat, give them plenty of fresh water, and walk dogs in the cool early morning to protect their paws from hot pavement.
Know the warning signs of heat illness so you can act fast. This is general wellness information, not medical advice. For anyone at higher risk, check with a doctor or care team, and call for emergency help if someone shows signs of heat stroke.

How to Beat the Heat at Midday (Roughly 10am to 6pm)

Midday is when a heat wave turns dangerous. During the hours of peak sun, roughly 10am to 6pm, the air is hottest, the pavement radiates, and your body works hardest to stay cool. On a July Fourth like this one, with a heat dome parked over much of the central and eastern United States and heat-index values climbing well into the triple digits in many areas, the single most useful thing you can do to beat the heat is simple. Get out of the sun and slow down. Here is how to stay cool in a heat wave when the sun is at its worst.

Get indoors, into AC, or to a public cooling center

The most reliable way to stay cool during peak heat is to be somewhere air-conditioned. If your home stays cool, this is the time to stay in it. If it does not, do not tough it out alone.

Head somewhere air-conditioned for a few hours: a library, mall, grocery store, movie theater, or community center.
Find an official cooling center. Many cities have opened them for this heat wave. In the US you can dial 2-1-1 or contact your local health department to find the nearest one.
Even two or three hours in AC during the hottest stretch gives your body a real break and lowers your heat-illness risk.

Limit strenuous activity during peak sun

Both the CDC and the National Weather Service recommend saving hard physical work and exercise for the coolest parts of the day, early morning or after sunset, rather than the midday peak.

Push mowing, gardening, workouts, and heavy chores to early morning or evening.
If you must be active in the heat, go slower than usual, take frequent breaks in the shade, and stop the moment you feel dizzy, nauseated, or unusually tired.
Never rely on "powering through." In extreme heat, your body cannot always keep up, and pushing hard is how heat exhaustion turns into something worse.

Shade, UPF clothing, a hat, and sunscreen

If you are outdoors at midday, put layers between you and the sun.

Stay in the shade whenever you can, and bring your own with an umbrella, canopy, or pop-up tent.
Wear loose, light-colored, lightweight clothing. Fabrics labeled with a UPF rating add sun protection.
Add a wide-brimmed hat and sunglasses to shield your face, neck, and eyes.
Use a broad-spectrum sunscreen (SPF 30 or higher) and reapply it, especially after sweating. A sunburn makes it harder for your body to cool itself.

Cool your body directly: towels, misters, fans, and pulse points

Small tools can bring quick relief when you cannot get to AC right away.

Keep a cooling towel or a damp cloth on the back of your neck.
Use a spray bottle or handheld mister with a small fan. The mix of moisture and moving air helps sweat evaporate, which is how your body sheds heat.
Cool your pulse points, where blood runs close to the skin, with a cold pack or cold water: wrists, the sides of the neck, temples, and behind the knees.
A quick cool (not ice cold) shower or a soak of the feet and forearms can bring your temperature down fast.

One caution on fans. A fan feels good, but the CDC notes that indoors, in very high heat, a fan can mostly blow hot air around and may add to your heat load rather than cool you. Use fans to move cooler air (for example, pulling in air that is cooler than the room), not as your only defense in a very hot space.

Keep hydrating: water first, watch alcohol and caffeine

Hydration is your steady, all-day job during a heat wave. Do not wait until you feel thirsty.

Carry a water bottle and sip from it throughout the day, refilling often.
Go easy on alcohol, caffeine, and very sugary drinks. The CDC suggests limiting these because they can work against you when you are trying to stay hydrated.
A simple self-check: light yellow or clear urine usually means you are drinking enough.
If you are sweating heavily for hours, an electrolyte drink can help replace what you lose along with the water.

Never leave kids, older adults, or pets in a parked car

This one is non-negotiable. The National Weather Service is blunt: it is never safe to leave a child, an older or disabled person, or a pet in a parked car, not even for a few minutes. A car heats up shockingly fast, and a child's body can reach a deadly temperature in a matter of minutes.

Never leave anyone (or any pet) waiting in the car "just for a second" while you run an errand.
Build a habit of checking the back seat every time you park.
Look out for others too. Check on older neighbors, people who live alone, and anyone with a chronic condition during the hottest part of the day.

Keep your home cooler: blinds down, heat out

If you are riding out midday at home, help the space hold its cool.

Close blinds, shades, or curtains on any window the sun is hitting. Blocking direct sun keeps a surprising amount of heat out.
Keep windows and doors shut while it is hotter outside than in.
Hold off on the oven and stove. Cooking adds real heat to the room, so this is a great day for cold meals and no-cook plates.

Eat light and let food help hydrate you

Heavy, hot meals ask your body to work harder. Lean toward lighter fare at midday.

Choose water-rich foods like watermelon, cucumber, berries, oranges, leafy salads, and yogurt.
Favor smaller, cooler meals over one large hot one.
Cold snacks and popsicles are an easy, kid-friendly way to sneak in more fluids.

Staying safe at the Fourth of July BBQ, parade, or fireworks

You can still enjoy the holiday. Just plan around the heat instead of ignoring it. If you are gathering outdoors today, a few simple moves make a big difference.

Claim shade first. Set up under trees, umbrellas, or a canopy, and take real breaks out of the sun.
Bring more water than you think you need, and keep a cooler of cold drinks within reach so hydration is effortless.
Do buddy checks. Keep an eye on each other, especially kids, older relatives, pregnant guests, and anyone who looks flushed, quiet, or unsteady. Early heat exhaustion is easy to miss in a happy crowd.
Time it wisely. If you can, save the most active parts of the day for morning or wait for the evening cool-down. Parades and fireworks that run into the night are usually kinder than midday events.
Have a cool-down plan. Know where the nearest AC, cooling center, or shaded indoor spot is, and do not hesitate to duck inside when you need it.

If anyone shows signs of heat exhaustion or heat stroke (confusion, fainting, a very high temperature, hot or clammy skin, a pounding heart), move them to a cool place, help them cool down, and get medical help right away. For more on staying cool through the whole day, see the rest of this guide and our better-sleep blog for tips on getting through the hot night that follows. This is general wellness information, not medical advice. If you or someone you care for has a health condition, check with your doctor or care team about staying safe in extreme heat.

How to Beat the Heat in the Evening and Sleep Cooler

If you have spent a scorching Fourth of July outdoors, the hardest part often comes at bedtime. During this heat dome, overnight lows in many eastern cities are staying in the low 80s, so the air itself gives you little relief. Learning how to sleep when it's too hot is less about one trick and more about stacking small wins: cooling the room, cooling your body, and choosing bedding and sleepwear that help you stay dry and comfortable through the night.

Here is a practical, room-by-body-by-bed routine for how to stay cool at night, even when the thermostat will not budge.

Cool the bedroom before you get in it

The goal is to make the room as cool as you can before you lie down, then keep air moving while you sleep. A few ways to cool a bedroom without much fuss:

Block the sun all day. Close blinds, shades or blackout curtains on sun-facing windows in the morning so the room does not bake while you are out. A closed-up, shaded room stays noticeably cooler by evening.
Time your windows. If it cools off overnight, open windows on opposite sides of the home to create a cross-breeze. During peak heat, keep windows and blinds closed to hold the cooler air in.
Run a fan smartly. Point a fan across the room toward the bed, and if your ceiling fan has a switch, set it to spin counterclockwise to push air down. For an easy cooling boost, place a shallow bowl of ice or a frozen water bottle in front of the fan so it blows cooler air over you.
Use AC where you have it. If you have air conditioning, lower the thermostat a few degrees at night and close off unused rooms so the cool air concentrates where you sleep. Do not have AC at home? A public cooling center can be a safe place to cool down during the hottest stretch.

Take a cool (not ice-cold) shower before bed

A lukewarm or cool shower shortly before bed rinses off sweat and helps your body shed heat, which can make it easier to drift off. Skip an ice-cold shower, which can signal your body to hold onto heat. Let your skin air-dry for a minute or two so the evaporating water cools you a little longer.

Switch to breathable, lightweight bedding

Heavy bedding traps heat against you all night. For hot weather, keep it light:

Swap flannel or heavy microfiber for lightweight, breathable sheets. Crisp cotton percale sleeps cooler than most fleece or heavy blends.
Use fewer layers. A single light sheet is often plenty, and it is easy to kick off if you overheat.
Keep a spare pillowcase within reach so you can flip to a fresh, dry one if the first gets damp.

Try the "Egyptian method" and a cool pack at your feet

Two low-tech tricks that hot sleepers swear by:

The Egyptian method. Dampen a light sheet or towel with cool water, wring it out well so it is not dripping, and drape it over you. As the water evaporates it draws heat away. Keep a dry towel under you to protect the mattress, and stop if you feel chilled.
Cool your feet. Your feet help regulate body temperature, so cooling them cools you. Tuck a frozen water bottle wrapped in a thin towel, or a soft cool pack, near your feet. Cool feet can make the whole bed feel more comfortable.

Hydrate the smart way (without waking up to pee)

You lose fluid to sweat all night, so going to bed even slightly dehydrated makes hot, sticky sleep worse. The trick is timing:

Sip water steadily through the evening rather than gulping a large glass right before bed.
Taper your intake in the final hour so you are topped up but not up and down all night.
Keep a small glass or bottle on the nightstand for a few sips if you wake up warm.

If you have been out in the heat or sweating heavily, a drink with electrolytes earlier in the evening can help you rehydrate.

Dress for sleep in moisture-wicking sleepwear

What you wear to bed matters as much as the room temperature. When the air is warm and humid, the fabric against your skin decides whether sweat sits there and makes you clammy or moves away so you stay dry. For the hottest, sweatiest nights, reach for moisture-wicking cooling pajamas rather than heavy cotton, which soaks up sweat and stays damp.

This is exactly what Cool-jams NightCool is made for. NightCool is our performance sleep line, built from a proprietary wicking fabric we call Kottinu (a synthetic performance fiber engineered to move moisture). It wicks sweat, dries fast and feels cool to the touch, so it helps you stay dry, cool and comfortable through warm summer nights. It is a natural fit if you are a hot sleeper, or if your nights come with night sweats or hot flashes and you want sleepwear that keeps up. You can shop NightCool for women and NightCool for men, and if hot flashes or night sweats are part of your season, our menopause cooling pajamas collection is a good place to start.

Not sure it will feel different for you? NightCool comes with a 30-Night Cool Sleep Trial, so you can sleep in it through this heat wave and decide for yourself.

Prefer a softer, more relaxed feel for milder nights? A couple of lightweight alternatives:

Cool-jams BambooSoft. A soft, silky-feeling, lightweight and breathable-feeling option made from viscose from bamboo, nice for warm-but-not-drenching nights.

For the truly hot, sweat-through nights of a heat wave, though, route yourself to NightCool and let the wicking fabric do the work.

Staying Cool Through Pregnancy, Perimenopause, and Cancer Care

Some bodies run hotter than others, and a heat wave can land harder when you are already carrying extra warmth into the night. If you are pregnant, moving through perimenopause or menopause, going through cancer treatment, or nursing a baby, the hot, sticky nights of this heat wave can feel relentless. The goal here is simple. Help you stay dry, cool, and comfortable so you can rest, and point you toward the right people to call when something feels off.

A quick, honest note first. This is general wellness information, not medical advice. Everyone in these seasons of life is different, so please check anything specific with your doctor or care team. Cooling and moisture-wicking sleepwear can make hot nights more comfortable, but it does not prevent or treat heat illness, and no clothing is a substitute for hydration, shade, and cool air.

How to stay cool while pregnant (and just after) in a heat wave

Pregnancy raises your core temperature and your blood volume, so it is very normal to feel warmer than usual, and to overheat faster in extreme heat. In the postpartum weeks, many women also run hot at night. Both are good reasons to slow down and be gentle with yourself during a stretch like this.

Hydrate early and often. Keep water within reach and sip through the day rather than gulping all at once.
Stay out of peak afternoon sun. Plan any errands or celebrating for the cooler morning hours, and rest indoors when the heat index climbs.
Cool your body down with a lukewarm shower, a damp cloth on your neck and wrists, or a fan aimed across your skin.
Put your feet up. Rest and elevation help when the heat leaves you tired or swollen.
Dress light for sleep. Soft, breathable, moisture-wicking sleepwear helps you stay dry and comfortable through a warm, restless night.

Please call your provider promptly if you feel dizzy, faint, or nauseated, if you notice a racing heart, a bad headache, or fewer baby movements than usual, or if you are simply worried. Overheating in pregnancy is worth a quick check-in, so when in doubt, reach out to your care team.

How to sleep with night sweats and hot flashes during a heat wave

If you are in perimenopause or menopause, this heat wave is arriving on top of nights that were already warm. A hot flash at 3 a.m. is one thing. A hot flash at 3 a.m. when the bedroom will not cool off is another. You are not imagining how much harder these nights feel, and you are far from alone in it.

You cannot control the weather or your own thermostat, but you can set the room and yourself up to stay as cool and dry as possible. Aim a fan for a cross breeze, keep water on the nightstand, take a lukewarm shower before bed, and choose sleepwear built for warm, sweaty nights.

This is exactly what Cool-jams NightCool is made for. It is our performance sleep line, woven from Kottinu, our proprietary moisture-wicking performance fiber (a synthetic engineered to move moisture). It wicks sweat, dries fast, feels cool to the touch, and helps regulate temperature so you can stay drier and more comfortable when a hot flash hits during a heat wave. If you wake up damp in ordinary cotton, this is the swap worth making. You can shop our menopause cooling pajamas or browse the full NightCool women's sleepwear collection, and every set is backed by our 30-Night Cool Sleep Trial so you can try it on your own hot nights. For more ideas, our better-sleep blog has additional tips for cooler nights.

Cooling comfort during cancer treatment and treatment-related night sweats

Cancer treatment can bring on hot flashes and night sweats of its own, and a heat wave on top of that is a lot to carry. If this is your season, we want to keep this simple and gentle. The aim is comfort, so you can rest a little easier through warm nights.

Soft, breathable, moisture-wicking sleepwear can help you stay dry and comfortable when you wake up warm or damp. Many people in treatment reach for Cool-jams NightCool for this reason, since it wicks sweat and dries fast, and the fabric feels cool and gentle against the skin. Please think of it as comfort for hot nights, nothing more, and lean on your care team for anything about your symptoms or treatment.

Keep water close and sip through the day and night.
Cool down before bed with a lukewarm shower or a damp cloth on your neck.
Layer light. Easy-to-change sleepwear helps when you go from chilled to overheated and back.
Ask your care team about staying cool safely if treatment affects how your body handles heat.

This is general comfort information, not medical advice. Your care team knows your situation best, so please check in with them about hydration, heat, and any symptoms that concern you.

How to stay cool while nursing at night in hot weather

Nursing generates warmth, and holding a baby close on a warm night can leave you both damp and uncomfortable. Add postpartum hormone shifts and it is no wonder so many nursing mothers feel like they are overheating during every late feeding.

Keep a glass of water at your nursing spot. Feeding is thirsty work, especially in the heat.
Set up a fan for gentle air movement near your chair or bedside, aimed to cool the air rather than blow directly on the baby.
Wear soft, breathable, moisture-wicking sleepwear with easy access. Cool-jams NightCool helps you stay dry and comfortable through warm night feedings, since it wicks sweat and dries fast.
Cool down between feedings with a damp cloth on your neck and wrists.

If you ever feel faint, overheated, or unwell while nursing in the heat, stop, cool down, hydrate, and reach out to your provider. As always, this is general wellness guidance and not medical advice, so check with your doctor or care team about what is right for you and your baby.

Extra Care for Heat-Vulnerable Groups

Some of us feel a heat wave harder than others. If you or someone you love falls into one of the groups below, a stretch of triple-digit days and warm nights calls for a little extra planning. The tips here are general wellness guidance, not medical advice, so please check with your doctor or care team about your own situation, and lean on official sources like the National Weather Service, the CDC, and the Red Cross for real-time heat safety.

How to help older adults stay cool and safe during a heat wave

Older adults are one of the highest-risk groups in extreme heat. As we age, the body senses temperature changes and sweats less efficiently, so it can be harder to tell you are overheating and harder to cool down once you are. Certain common medications (for blood pressure, the heart, and more) can also affect how the body handles heat.

Set up hydration cues. Offer water regularly rather than waiting for thirst, since thirst is a weaker signal with age. Ask a doctor first if fluids are restricted for a health reason.
Find the coolest room. Air conditioning is safest. If there is no AC at home, a local cooling center, library, or mall can be a lifeline during peak hours.
Check in often. A daily call or visit from family or a neighbor makes a real difference. Watch for confusion, dizziness, a flushed or dry-and-hot skin feel, or a headache.
Review medications with a doctor or pharmacist. Ask whether any prescriptions affect hydration or heat tolerance, and never stop a medication on your own.
Dress light for day and night. Loose, breathable layers help. Soft, lightweight sleepwear like Cool-jams NightCool can help keep a warm, sticky night more comfortable.

If an older adult seems disoriented, stops sweating, or is very hot to the touch, treat it as urgent and seek medical help right away.

How to keep a baby or toddler cool and safe to sleep in hot weather

Babies and young children heat up faster than adults and cannot tell you when they are too warm, so the goal is prevention and calm attention. Always follow your pediatrician's guidance, especially for infants.

Do not overdress. A common instinct is to add layers, but in hot weather less is safer. A single light layer or just a diaper in a warm room is often enough. Follow safe-sleep guidance and skip heavy bundling or extra blankets.
Learn the overheating signs. Flushed or damp skin, rapid breathing, fussiness, sweating (or oddly hot-and-dry skin), and fewer wet diapers can signal a baby is too hot. When in doubt, call your care team.
Keep fluids up. Nursing or bottle-feeding babies may want to feed more often. For toddlers, offer water frequently. Ask your pediatrician about the right approach for your child's age.
Cool the sleep space. Use fans for air movement (not aimed directly at an infant), close blinds during the day, and keep the room as cool as you can.
Never leave a child in a parked car. Car interiors heat to deadly levels within minutes, even with windows cracked. Make it a rule to check the back seat every single time.

How to stay cool at night with a chronic or heat-sensitive condition

If you live with a chronic or heat-sensitive condition, extreme heat can hit differently, and your care team is the best guide for your plan. Some conditions and treatments affect how the body regulates temperature, sweats, or holds fluids.

Heart disease and high blood pressure. Heat makes the heart work harder, and some heart and blood-pressure medications change how you respond to it.
Diabetes. Heat can affect hydration and blood sugar, and some people sweat differently, so monitoring and fluids matter.
Multiple sclerosis (MS). Many people with MS are heat-sensitive and notice symptoms flare when they overheat, so staying cool is part of feeling well.
Thyroid and autonomic conditions. These can affect sweating and temperature regulation, making a hot environment harder to tolerate.
Medications to ask about. Certain diuretics, blood-pressure drugs, some psychiatric medications, and others can impair heat regulation or hydration. Ask your doctor or pharmacist how yours interact with heat, and do not adjust anything on your own.

Practical steps help everyone here: stay in the coolest space you can, hydrate on a schedule that fits your condition, plan activity for cooler hours, and keep a simple heat plan handy. At night, breathable, moisture-wicking sleepwear like Cool-jams NightCool can help you stay dry, cool, and comfortable through a warm, sticky night. Please confirm your personal plan with your doctor or care team.

How to stay cool after working out or working outside in the heat

Outdoor workers and athletes face heat head-on, and smart habits make a scorching day far safer. If you have a heart or other health condition, check with your doctor before heavy exertion in extreme heat.

Acclimatize gradually. If you are new to the heat or coming off a break, build up your time and intensity over several days rather than going all-out on day one.
Use work and rest cycles. Take regular breaks in shade or AC, and shift the hardest effort to the cooler morning hours when you can.
Replace fluids and electrolytes. Drink water steadily, and add electrolytes for long or sweaty sessions. Watch the color of your urine as a simple hydration check.
Use the buddy system. Heat illness can come on fast and cloud judgment, so keep an eye on each other and know the warning signs of heat exhaustion and heat stroke.
Cool down before bed. A lukewarm shower and dry, breathable clothes help your body settle after a hot day. Sleeping in wicking sleepwear like Cool-jams NightCool can help you recover more comfortably overnight.

Cooling pajamas for hot sleepers who just run hot

Maybe you have no medical reason at all. You just run hot, kick off the covers, and wake up damp, and a heat wave only makes it worse. You are not imagining it, and you are in good company.

Cool the room first. A cross breeze, a fan, breathable bedding, and blinds closed during the day all take the edge off before you climb in.
Skip a hot shower right before bed. A lukewarm rinse helps your body wind down instead of holding heat.
Rethink what you wear to bed. Heavy cotton can trap sweat and stay damp. Cooling pajamas made from a performance fabric can help you stay dry and comfortable.

For the sweatiest, hottest nights, Cool-jams NightCool is our performance sleep line, made with our proprietary Kottinu wicking fabric (a high-performance synthetic) that wicks sweat, dries fast, and feels cool to the touch. It is designed to be temperature-regulating and breathable, so a warm night feels less sticky. If you want to see how it works for you, it comes with a 30-Night Cool Sleep Trial. You can browse cooling pajamas for women and men in the NightCool women's and NightCool men's collections, and find more tips in our better-sleep blog.

Heat Exhaustion vs. Heat Stroke: Know the Warning Signs

In a heat wave like this one, the most useful skill you can have is knowing the difference between heat exhaustion and heat stroke, because one is a warning and the other is a medical emergency. When overnight lows stay high, your body gets little chance to cool down, and heat illness can build over hours (or over a hot holiday spent outdoors). The guidance below follows the kind of general advice public-health sources like the CDC, the National Weather Service and the American Red Cross share. It is general wellness information, not medical advice, so when in doubt, treat symptoms seriously and get help.

The short version: heat exhaustion is your body waving a red flag. Heat stroke means the body's cooling system has failed and its core temperature is climbing dangerously. If you are ever unsure which one you are seeing, treat it as the more serious one and call for help.

Signs of heat exhaustion (act early)

Heat exhaustion often comes on after heavy sweating and time in the heat. The person is usually still alert but feels awful. Watch for:

Heavy sweating
Cool, pale, clammy skin
A fast, weak pulse
Dizziness or lightheadedness
Nausea or vomiting
Headache
Muscle cramps
Weakness or tiredness
Possible fainting

What to do:

Move to a cooler place, ideally air conditioning or shade.
Loosen or remove extra clothing.
Cool the skin with cool, wet cloths or a cool bath.
If the person is alert and not vomiting, give small sips of water.
Rest and keep cooling down.

Get medical help if symptoms get worse, if there is vomiting, or if things do not improve within about an hour. Heat exhaustion can turn into heat stroke, so do not wait it out if the person keeps sliding downhill.

Signs of heat stroke (call 911 right away)

Heat stroke is a life-threatening emergency. The body's temperature climbs high and the person's mental state changes. Skin may be hot and dry, but it can also be damp, so do not rule out heat stroke just because someone is still sweating. Warning signs include:

Very high body temperature
Hot skin that is either dry or sweaty
Confusion, agitation, or slurred speech
A throbbing headache
A rapid, strong pulse
Fainting or loss of consciousness

What to do immediately:

Call 911 or your local emergency number right away. Do not wait to see if it passes.
Move the person to a cooler place while you wait for help.
Cool the body fast with wet cloths, a cool bath, or cool water on the skin, focusing on the neck, armpits and groin.
Do not give anything to drink if the person is confused, drowsy, unconscious, or unable to swallow safely, because of the risk of choking.
Stay with the person and keep cooling until help arrives.

When you are unsure whether you are looking at heat exhaustion or heat stroke, err on the side of calling for help. Confusion, fainting, or a change in how someone is acting is the clearest sign to dial 911.

Do not forget dehydration

Dehydration often shows up alongside heat illness, and it is easy to miss when you are busy or distracted. Common signs include:

Strong thirst and a dry mouth
Dark yellow urine, or going less often than usual (light yellow or clear usually means you are drinking enough)
Headache, dizziness, or feeling lightheaded
Tiredness or trouble concentrating
Muscle cramps

Sip water steadily through the day rather than gulping a lot at once, and go easy on drinks high in sugar, caffeine or alcohol, which can work against you in the heat. If a cooling center is open near you and your home is not staying safe, use it. For more on getting through the hottest hours and sleeping when it is too hot, see our better-sleep blog.

A note on who is most at risk. Older adults, infants and young children, pregnant people, outdoor workers, and anyone with a heart, lung, or other chronic condition can be more sensitive to extreme heat. If that describes you or someone you care for, keep a closer eye out and check in with your doctor or care team about staying safe during a heat wave. Again, this is general wellness information and not medical advice.

Heat Wave and Cooling Sleep FAQ

Quick, practical answers to the questions people ask most when they want to know how to beat the heat and stay cool day and night. This is general wellness information, not medical advice. For anything health related, check with your doctor or care team.

How do you beat the heat during a heat wave?

Work with the clock, not against it. A few habits go a long way when a heat dome settles in over much of the country:

Hydrate early and often, before you feel thirsty, and add electrolytes if you are sweating a lot.
Pre-cool your home in the morning, then close blinds and curtains against the afternoon sun.
Run errands and outdoor plans before mid-morning or after sundown, and skip the peak heat hours.
Find air conditioning where you can. Libraries, malls and public cooling centers all count.
Dress in light, loose, breathable clothing by day, and switch to breathable, moisture-wicking sleepwear at night.

How can you stay cool at night without air conditioning?

Learning how to stay cool at night without AC is mostly about moving air and shedding heat:

Set up a cross breeze by opening windows on opposite sides once the outside air cools.
Place a bowl of ice in front of a fan to push cooler air toward the bed.
Take a lukewarm (not ice cold) shower before bed so your body keeps cooling as you dry off.
Choose breathable bedding and swap heavy comforters for a single light sheet.
Wear lightweight, moisture-wicking pajamas so sweat moves off your skin instead of pooling.

On nights when the low barely drops, small changes stack up.

How do you sleep when it's too hot?

When you want to know how to sleep when it's too hot, cool your body and your bed at the same time. Cool down before you lie down with a lukewarm shower or a cool, damp cloth on your neck and wrists. Keep a fan running for airflow, hydrate with a glass of water by the bed, and wear breathable cooling sleepwear that wicks sweat and dries fast so you are not waking up damp.

What should you wear to bed in a heat wave?

Reach for light, breathable, moisture-wicking pajamas that move sweat away from your skin and dry quickly. For the hottest, stickiest nights, a performance sleep fabric that feels cool to the touch helps you stay dry and comfortable. Loose fits and short styles let air move. Avoid heavy fabrics that trap heat and hold moisture against your skin.

Are cooling or moisture-wicking pajamas worth it in hot weather?

If you run hot or wake up damp, they can make a real difference in comfort. Cooling pajamas and moisture-wicking sleepwear are designed to pull sweat off your skin and dry fast, so you spend less of the night feeling clammy. That matters most on humid nights when the air itself is not helping you cool down. Cool-jams NightCool is our performance line built for exactly these nights, and it comes with a 30-Night Cool Sleep Trial so you can feel the difference at home.

What is the best fabric for pajamas in hot weather?

There is no single answer for everyone, but a few directions work well for hot, sticky nights:

Performance wicking fabric pulls sweat off your skin and dries fast, which suits the sweatiest nights. Cool-jams NightCool uses a proprietary Kottinu wicking fabric, a synthetic performance fiber engineered to feel cool to the touch.
Viscose from bamboo feels soft, silky and lightweight. Cool-jams BambooSoft is made from viscose from bamboo with a breathable-feeling hand.

Construction and fit matter as much as fiber, so favor loose, lightweight styles whatever you choose.

How can you stay cool at night with night sweats or hot flashes?

If you are someone who deals with night sweats or hot flashes, the goal is to stay dry, cool and comfortable so a damp, sticky feeling does not keep waking you. Keep the bedroom cool with a fan and a cross breeze, keep water within reach, and layer light bedding you can push off easily. For sleepwear, a breathable fabric that wicks sweat and dries fast helps you stay dry through the night. Cool-jams NightCool is designed with these nights in mind. If night sweats are new, frequent or severe, it is worth checking in with your doctor.

How do you stay cool while pregnant in a heat wave?

Pregnancy can make heat feel more intense, so give yourself extra margin. Hydrate steadily, rest in the coolest room you can find, avoid peak-sun exertion, and use cool showers and damp cloths to bring your temperature down. At night, breathable, moisture-wicking sleepwear helps you stay dry and comfortable. Because pregnancy raises heat-related risk, check with your doctor or care team about hydration and heat exposure, and do not wait to seek help if you feel unwell.

How do you keep a baby or toddler cool and safe to sleep in hot weather?

Little ones cannot regulate temperature the way adults do, so keep it simple and watchful:

Dress them in a single light, breathable layer and skip heavy blankets and extra bedding.
Keep the room as cool as you can with fans and shade, and offer fluids as advised for their age.
Watch for flushed skin, fussiness, or unusual drowsiness.

Follow safe-sleep guidance and check with your pediatrician about the right room temperature and clothing for your child, especially for infants.

How do you help older adults stay cool and safe during a heat wave?

Older adults are more vulnerable to heat, so check in often. Make sure they are hydrating, staying in a cool or air-conditioned space, and wearing light, breathable clothing by day and night. Help them get to a cooling center if home stays too warm. Watch for confusion, dizziness, weakness or a lack of sweating, which can signal heat illness. Encourage a chat with their doctor or care team about medications and heat, and call for help right away if warning signs appear.

What are the warning signs of heat exhaustion and heat stroke?

Knowing the signs is one of the most important heat wave safety tips. Heat exhaustion often looks like heavy sweating, cool or clammy skin, weakness, dizziness, headache, nausea and muscle cramps. Move to a cooler place, sip water, loosen clothing and cool the skin. Heat stroke is a medical emergency and can include a high body temperature, hot or red skin, a fast pulse, confusion, or fainting, sometimes with little or no sweating. If you suspect heat stroke, call 911 and start cooling the person while you wait. For details, see guidance from the CDC, the National Weather Service and the Red Cross.

How do you cool down after working out or working outside in the heat?

After a hot workout or a day outdoors, help your body recover and reset for sleep. Rehydrate with water and electrolytes, take a lukewarm shower to bring your core temperature down, and rest somewhere cool before bed. Changing into breathable, moisture-wicking sleepwear that dries fast keeps you from carrying leftover heat and dampness into the night. If you feel dizzy, nauseated or stop sweating, treat it as a warning sign and cool down right away.

Stay Cool This 4th of July

However you spent the holiday, whether you fired up the grill, staked out a fireworks spot, or found the nearest patch of shade, the reward for getting through a scorching Fourth of July is a good night's sleep. On nights when the temperature barely dips, cooling off before bed, hydrating and choosing the right sleepwear can be the difference between tossing and truly resting.

If you run hot or wake up damp, point your hottest, stickiest nights toward Cool-jams NightCool, our performance line built to wick sweat, dry fast and feel cool to the touch. Not sure it is for you? The 30-Night Cool Sleep Trial lets you try it through a real string of summer nights. You can also browse cooling pajamas chosen with night sweats and hot flashes in mind, or shop the full NightCool men's collection.

Prefer something softer for everyday lounging? Cool-jams DayBasics is easy, soft and lightweight for around-the-house days. Cool-jams BambooSoft, made from viscose from bamboo, feels silky and light. Explore all of it in the Cool-jams collections, where qualifying orders ship for free.

Stay hydrated, keep an eye on the people who feel the heat most, and here is to cooler, more comfortable nights ahead. For more ideas, visit the Cool-jams home page and our better-sleep blog.

Sources and Medical References

The heat-safety and wellness information in this article is general education, not medical advice. Always follow the guidance of your doctor, care team, or emergency services. If you think someone has heat stroke, call 911.

Key sources consulted for this guide:

Heat safety and heat illness

Hydration

Centers for Disease Control and Prevention - About Heat and Your Health (staying hydrated, limiting caffeine and alcohol)

Pregnancy and postpartum

Infants and children

American Academy of Pediatrics (HealthyChildren.org) - Extreme Heat: Tips to Keep Kids Safe When Temperatures Soar