With temperatures soaring into the upper 90s and heat indexes pushing past 100, this weekend in Middle Tennessee is shaping up to be a scorcher. But don’t worry—there are plenty of practical and refreshing ways to stay cool while enjoying everything Robertson and Sumner Counties have to offer.

1. Hydration is Your First Line of Defense

Bring a refillable water bottle everywhere you go and aim to sip consistently throughout the day. Whether you're watching a ballgame in White House, browsing the Farmers Market in Gallatin, or spending the afternoon at Sanders Ferry Park, staying hydrated is essential. Try to avoid sodas and sugary drinks, which can actually dehydrate you.

2. Dress for the Heat

Light-colored, loose-fitting clothing helps reflect the sun’s rays and allows air to flow more freely. Cotton and linen are great choices. If you’re out in the sun, a wide-brimmed hat and sunglasses will go a long way in keeping you comfortable and protected.

3. Plan Your Outdoor Time Wisely

Try to enjoy outdoor activities earlier in the morning or later in the evening. The hottest part of the day tends to fall between 10 a.m. and 4 p.m. During that time, stick to shaded areas or indoor spaces when possible.

4. Cool Off at Local Spots

Take advantage of the splash pad at the Civic Center in White House, or bring the kids to the splash pad at Municipal Park in Gallatin or the brand new one at Springfield's Martin Luther King, Jr. Park. Community pools like the one in Portland or Hendersonville are also great places to enjoy a safe, supervised swim.

5. Keep It Cool at Home

Shut your curtains or blinds during the hottest parts of the day to block out heat. In the evenings, open windows to let in cooler air. If you don’t have air conditioning, place a bowl of ice in front of a fan to create a DIY cooling system.

6. Use Quick Cool-Down Techniques

Run cool water over your wrists or apply a damp washcloth to the back of your neck. Taking a lukewarm shower can also help bring your body temperature down gradually and safely.

7. Watch for Signs of Heat Exhaustion

Symptoms like nausea, dizziness, cramps, and fatigue could be signs of heat exhaustion. If you or someone else shows these symptoms, move to a cooler place, drink water, and rest. In more serious cases—like confusion, fainting, or dry hot skin—seek medical attention immediately. For additional medical tips, consider following our partners, TriStar and Highpoint Health with Ascension St. Thomas.

8. Find Public Cooling Locations

If you need a break from the heat, local libraries, churches, and community centers often serve as cooling locations during extreme heat. Check with your city’s social media or local emergency management for updates on available spaces. Or, why not visit a local creamery and snag treats that cool your taste buds? Check out Golly G's and Deja Moo's latest flavors. ‍

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Stepping outside may feel like walking through soup, but that doesn’t mean you can’t enjoy it. With a little planning and some smart habits, you and your family can stay safe, refreshed, and ready to make some summer memories.

Stay safe and take care of each other out there.