1. Stay Hydrated

This is the number 1 thing if you are going to be outside during times of extreme heat. When the temperature increases, you have to increase your fluid intake. Even if you aren't running around, or being super active, staying hydrated in extreme heat conditions is essential! The CDC suggests that during times of increased physical activity, you should drink 2-4 glasses of liquid (preferably water, try to avoid sugary and alcoholic beverages as they can have a dehydrating effect).

2. Wear Weather Appropriate Clothing

Make sure that you choose the proper clothing for extreme heat conditions. Wearing lightweight, loose-fitting, and light colored clothing can make a lot of difference in the heat, and keep you much cooler. Remember, dark colors absorb heat, so to stay cool avoid black, navy, and other dark colored clothing.

3. Sunscreen!

Make sure to apply sunscreen to any exposed skin! Not only are sunburns painful, but they actually make it harder for the body to cool itself and can cause faster loss of fluids. To avoid sunburn make sure to apply sunscreen before you go out and reapply as much as needed throughout the day!

4. Use Your Noggin

Common sense goes a loooooong way. Use it. Drink lots of water, and make sure to have extra with you! Take cover in a cooler shady area if you are getting too hot. Limit your time outside during the hottest parts of the day. Even avoiding hot and heavier meals during periods of extreme heat can help keep you cooler.

5. Signs of Heat Related Illnesses

• Heat Rash - Caused by excessive sweating, looks like red clusters of pimples and blisters. Most commonly found on the neck, chest, groin and elbows.

• Heat Exhaustion - Caused by excessive sweating. The body's natural natural response to an excessive loss of water and salt. Most likely to affect the elderly, those with high blood pressure, and those working in hot areas for prolonged periods of time. Signs are excessive sweating, feeling weak, a fast but weak pulse, nausea/vomiting, clammy skin, and fainting.

• Heat Stroke – Can cause death or permanent problems if not treated! The most serious heat related illness and occurs when the body can no longer regulate its temperature. Causes body temp to rise rapidly with the inability to cool down. Signs of heat stroke include body temperature above 103° F, hot/red/dry skin, a rapid/strong pulse, and can cause unconsciousness. SEEK TREATMENT IMMEDIATELY if you or anyone you know is suffering from these symptoms!

We hope these tips are helpful and keep you safe during the rest of your summer! As long as you take precautions and use common sense you can avoid heat related illness, and enjoy all your normal outdoor summer activities!

Author: Steve Roach