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Ways to beat the summer heat

By Sara LaFountain

During hot weather it is important to remember to stay cool. These tips from the Centers for Disease Control and Prevention can help to avoid heat-related illnesses.

Be aware that any sudden change in temperature, such as an early summer heat wave, can be stressful to your body, and you’ll have a greater tolerance for heat if you limit physical activity until you become accustomed to the heat.

Increase your fluid intake — whether or not you increase your level of activity. Don’t drink liquids that contain large doses of sugar or contain alcohol, as this can actually cause you to lose more body fluid. A sports beverage can help replace salts and minerals that are lost while sweating. If you are on a low-salt diet, however, contact you doctor before drinking a sports beverage.

Stay indoors and seek an air-conditioned place such as a library or restaurant. Even a few hours spent in air-conditioning can help your body stay cooler when you go back into the heat. Fans cannot prevent heat-related illnesses if heat registers in the high 90s, so those without air-conditioning should take a cool bath or shower to cool off.

Do not leave kids or pets in a closed, parked motor vehicle. Even with the windows cracked open, interior temperatures can rise almost 20 degrees Fahrenheit within the first 10 minutes.

Limit exercise. During heavy exercise in a hot environment, drink two to four glasses (16 to 32 ounces) of cool fluids each hour.

Limit outdoor activity to the morning and evening, and rest often in places that offer shade.

Instead of tight-fitting clothing, opt for loose-fitting, light colored, lightweight articles.

Protect yourself from the sun. Wear sunscreen with at least an SPF of 15 and reapply according to the directions. Sunglasses and a hat with a wide brim can also help.

Look after individuals who have an increased risk of heat-related illness. Check often on infants, elderly, young children and those who have chronic conditions.

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