George T. Chiampas, DO, an emergency medicine specialist and medical director of Community and Sports Event Preparedness Management at Northwestern Medicine, shares practical safety tips for soaking up your favorite fests, plus simple ways to prepare before you go.  

Before You Go

Check the weather forecast, review festival rules (including what you can and can’t bring), charge your phone fully, and consider packing a small safety kit with sunscreen, water, snacks and any medications you may need.

Beat the Heat

Research suggests extreme heat causes thousands of deaths in the United States each year, and festival settings can increase your risk for heat-related illnesses. This includes sunburn, heat rash, heat cramps, heat exhaustion and heat stroke.

Sunburn can happen quickly — sometimes in as little as 15 minutes. Beyond the immediate discomfort, it raises your risk of skin cancer and accelerates skin aging.

Your first line of defense is sunscreen:

• Use about 1 ounce (a full shot glass) to cover your body.
• Choose a broad-spectrum sunscreen with SPF 30 or higher.
• Reapply every two hours — or more often if you’re sweating.
• Don’t forget commonly missed areas like your ears, lips, scalp (if exposed), the tops of your feet and the back of your neck.

You can also protect yourself by wearing a hat, sunglasses and lightweight clothing, and by seeking shade during peak sun hours (10 am to 4 pm).

Rising Body Temperature

When temperatures rise, your body relies on sweat to cool down. But excessive sweating can lead to problems, including:

• Heat rash: Caused by skin irritation from sweat. Prevent it with loose-fitting clothing and by keeping skin dry.
• Heat cramps: Occur when you lose salt and electrolytes through sweat. Prevent them by staying hydrated and replenishing electrolytes.

If conditions worsen, heat exhaustion can develop when your body temperature rises significantly (typically above 100 to 104 degrees Fahrenheit).

Symptoms include:

• Thirst
• Weakness
• Dizziness or headache
• Nausea or vomiting
• Pale, clammy skin
• Muscle cramps

If you notice these symptoms, move to a shaded or air-conditioned area, sip water, loosen clothing and rest right away. If symptoms persist, worsen, or do not improve with cooling and hydration, seek medical care.

If not managed promptly, heat exhaustion can progress to heat stroke, a life-threatening emergency that requires immediate care.

“Some heat stroke symptoms are similar to signs of intoxication,” says Dr. Chiampas. “Look for confusion, fainting, or unusual behavior, such as agitation or emotional changes.”

Make Hydration a Priority

“Staying hydrated is one of the most effective ways to stay safe in the heat,” says Dr. Chiampas. “Bring a reusable water bottle and take advantage of refill stations at the event or fest. Don’t wait until you feel thirsty — sip early and often.”

A helpful tip: Check your urine color. Light yellow usually means you’re well hydrated. Darker shades are a sign you need more fluids — preferably water, not alcohol.

If you are drinking alcohol, alternate each drink with water to reduce dehydration.

Take Breaks and Cool Down

Whether you’re dancing to a band or chasing down a toddler, make it a point to give your body time to recover.

“Take breaks in cooler places, like shade or tents, to help your body cool down,” says Dr. Chiampas.

Even short breaks can help prevent overheating and keep your energy steady throughout the day.

Cooling towels, portable fans or misting sprays can also help lower your body temperature quickly.

Be Smart About Substances

Alcohol and other substances, like recreational drugs, can increase your risk of dehydration, overheating and poor decision-making.

Staying clear-headed can help you better enjoy the experience and respond quickly to changing conditions in crowded or high-heat environments. Being substance-free helps you:

• Stay aware of your surroundings.
• Make safer decisions in crowds.
• Respond quickly if something feels off.

To stay safe:

• Avoid or limit alcohol use.
• Never mix alcohol with medications without checking with your doctor.
• Eat regularly to maintain energy levels.
• Avoid leaving drinks unattended to reduce the risk of tampering.

If you take prescription medications or have asthma, allergies or diabetes, bring what you need —  plus backups, if possible. Consider wearing a medical ID bracelet or keeping emergency health information on your phone in case of an emergency.

Look Out for Each Other

Large crowds can make it easy to lose track of friends and harder to get help if needed.

“There’s strength in numbers,” says Dr. Chiampas. “Many serious incidents happen when people are alone and unable to get medical attention.”

To stay safe at large festivals:

• Go with a group and stick together.
• Choose a meeting point in case you get separated.
• Designate one person to check in on the group’s well-being.
• Stay aware of your surroundings at all times.
• Share your location with a trusted friend using your phone, if possible.

Because cell service can be unreliable, have a backup plan in place ahead of time.

Know Where To Get Help

When you’re at a larger fest, take a few minutes to locate medical tents and exits before the music starts. If you or someone else feels ill, don’t wait — seek medical care right away.

Know how to contact event staff or security, and save emergency contacts in your phone ahead of time.

Enjoy the Fests, Feel Your Best

Prioritize staying hydrated, protect yourself from the sun, stick with your group and remain aware of your surroundings. These simple steps can make all the difference in helping you stay safe at any outdoor festival this season.