Wildfire Smoke Survival Guide

August 7, 2026

by

Lindsey Peterson, FNP

How to Protect Your Health During Wildfire Smoke Season

Simple, evidence-based strategies to reduce smoke exposure and support your body’s natural defenses.

If you’ve stepped outside recently, you’ve probably noticed the haze. While wildfire smoke is certainly unpleasant, it’s more than just an irritation.

Wildfire smoke contains microscopic particles called PM2.5 that are small enough to travel deep into the lungs and even enter the bloodstream. Once inside the body, these particles can increase inflammation and oxidative stress, affecting far more than just your respiratory system.

Even healthy individuals may experience:

  • Burning or watery eyes
  • Scratchy throat
  • Headaches
  • Fatigue
  • Brain fog
  • Increased coughing
  • Reduced exercise tolerance

Those with asthma, COPD, allergies, heart disease, autoimmune conditions, children, older adults, and pregnant women are especially vulnerable.

The good news? There are simple, evidence-based steps you can take to reduce your exposure and support your health during wildfire season.

1. Reduce Your Exposure

The most effective way to protect yourself is by limiting how much wildfire smoke you breathe.

Our AQI Rule of Thumb

🟢 AQI 0–100
Enjoy your normal outdoor activities.

🟠 AQI 101–150
If you’re sensitive to smoke, limit prolonged outdoor activity.

🔴 AQI 151–200
Move exercise indoors and wear a properly fitted N95 if you’ll be outside for an extended period.

🟣 AQI Above 200
Stay indoors whenever possible, keep windows closed, and run a HEPA air purifier.

Additional tips:

  • Check the AQI before spending time outdoors.
  • Keep windows and doors closed during smoky periods.
  • Run a HEPA air purifier in your bedroom and main living area.
  • Avoid prolonged outdoor exercise when air quality is poor.

2. Stay Hydrated

Wildfire smoke dries and irritates the respiratory tract.

Drinking plenty of water helps keep mucus thin, allowing your lungs to more effectively clear inhaled particles.

We also recommend electrolytes if you’re spending time outdoors, exercising, or sweating more than usual.

3. Eat Foods That Support Recovery

Wildfire smoke increases oxidative stress, meaning your body uses more antioxidants than usual.

Focus on eating:

Colorful Fruits & Vegetables

Blueberries, raspberries, cherries, pomegranates, leafy greens, peppers, carrots, and citrus fruits provide antioxidants that help combat oxidative stress.

Cruciferous Vegetables

Broccoli, broccoli sprouts, Brussels sprouts, kale, cabbage, and cauliflower contain compounds that support the body’s natural detoxification enzymes.

Protein

Protein provides the amino acids needed to produce glutathione—your body’s most important antioxidant.

Fiber

Aim for 30–40 grams of fiber daily to support healthy digestion and elimination.

4. Support Your Airways

One of the simplest—and most overlooked—ways to reduce irritation is using a saline nasal rinse after spending time outdoors.

This can help remove smoke particles before they continue irritating the nasal passages.

Always use distilled or sterile water when preparing nasal rinses.

5. Prioritize Recovery

Wildfire smoke places additional stress on your body.

During smoky periods:

  • Prioritize 7–9 hours of sleep.
  • Stay hydrated.
  • Limit alcohol.
  • Reduce strenuous outdoor exercise.
  • Continue regular movement indoors when possible.

Additional Support During Wildfire Smoke Season

Lifestyle habits are the foundation, but some patients choose additional support during prolonged smoke exposure.

Wildfire Recovery IV

Our Wildfire Recovery IV is designed to provide hydration and antioxidant support during wildfire smoke season.

Each treatment includes:

💧 Hydration

🍊 Vitamin C

✨ Glutathione Push

Depending on your individual needs, your provider may also recommend additional nutrients such as methylcobalamin or magnesium.

$199 per treatment

👉 Schedule Your Wildfire Recovery IV

Wildfire Smoke Support Supplement Protocol

For patients looking for additional nutritional support, we’ve created a provider-curated supplement protocol available through Fullscript.

Our recommendations include:

  • N-Acetyl Cysteine (NAC)
  • Vitamin C
  • Omega-3 Fish Oil
  • Curcumin
  • Sulforaphane (Broccoli Sprout Extract)

👉 Shop Our Wildfire Smoke Support Protocol

We’re Here to Help

Wildfire smoke affects everyone differently.

If you’re experiencing fatigue, headaches, respiratory symptoms, or simply want guidance on protecting your health during wildfire season, our team is here to help.

Whether you’re looking for practical recommendations, targeted supplementation, or our Wildfire Recovery IV, we’d love to support you.

Book Your Wildfire Recovery IV