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