It's summer, and we're already seeing the temperatures on the rise throughout Texas. When it comes to enjoying all the fun outdoor activities in Montgomery County, we here at the Montgomery County Emergency Communication District want to ensure that all residents have a fun and safe season. Use our summer safety tips to keep cool.

Hydration is Important

Whether you're playing sports or just taking a leisurely stroll, it's important to stay hydrated in the summer heat. Drink more water and natural juices even when you don't feel thirsty. Skip caffeine-filled drinks such as tea, coffee and soda as these drinks actually make you hotter due to the caffeine restricting blood vessels. Alcohol should also be avoided as it will make you more dehydrated.

Schedule Outdoor Times Wisely

You should plan to do things early in the morning and late in the evening if possible when it is cooler outside. Slow down and take your time when doing things outside during the heat of the day. If you must be outside, dress appropriately in lightweight and light-colored loose clothing. Wear a wide brimmed hat and place on sunscreen lotion with SPF protection.

Take Frequent Breaks

Take frequent breaks and rest in the nearest available shade to cool down. If you are able, go indoors into an air-conditioned room. When you spend a few hours in the cool room, you can minimize the risk of heat-related medical issues. To help lower your body temperature, use cool wet towels, or take a cool shower or bath.

Eat Smartly

You might notice that some foods cause you to feel hotter. It isn't your imagination. High proteins will raise your metabolic heat, so avoid these foods during days with extremely high temperatures. Try to cook meals in the morning and late evening to avoid heating up the house too much using the stove or oven, or use appliances that give off less heat such as crock pots and microwaves. Consider eating smaller meals during the day and eat more often to keep up your energy.

Do Safety Checks

Always check up on loved ones, friends and neighbors to make sure they are doing okay in the heat. Keep small children hydrated and never leave them inside an enclosed car out in the heat. Also, don't forget to check up on your pets. Since dogs can't sweat, you want to give them plenty of water and shade during walks or whenever they are outside.

Know the Signs of Heat Disorders

Heat cramps, heat exhaustion and heat stroke are common disorders that occur during hot days. By knowing the signs of these disorders, you can get help for people who are suffering from heat-related illnesses.

• When heat stroke occurs, a person may experience muscle cramps, abdominal cramping and excessive sweating. In this situation, try to get the person to drink small amounts of water while massaging or stroking the cramping muscles. Don't give them water if they feel nauseated
• A person experiencing heat exhaustion will have skin that feels cold, clammy and pale. They may have a weak pulse and heavy sweating as they feel weak. They may also feel nauseated or will faint from the heat. Get the person to a cool, shaded area. Give them some water, loosen clothing and place cool, wet clothes on them.
• Heat stroke is a serious medical condition that requires urgent medical care. Contact 911 immediately if the person has a temperature of 106 degrees or higher, has dry skin, a rapid and strong pulse, and is hot. They may also lose consciousness. If you can, move the person to a cool place, remove clothing, and apply cool clothes or place them into a cool bath to reduce their temperature.

Always be careful in the extreme heat this summer. Have fun and stay cool as much as possible.