Summer is just around the corner and it’s time to get ready to feel the heat. Whether it’s lounging at the beach, hiking through the wilderness, or just soaking up the sun in your own backyard, you want to be prepared for the hot weather.

Here are some tips on how to beat the heat and stay cool this summer.

Stay Hydrated

The most important thing you can do to stay cool in the summer is stay hydrated. Drink plenty of water throughout the day to keep your body hydrated and help regulate your body temperature.

If you’re going to be outside for an extended period, bring a water bottle with you and sip on it regularly. Avoid sugary drinks, as they can dehydrate you and make you feel even hotter.

Dress Appropriately

What you wear can make a big difference in how hot you feel. Opt for lightweight, breathable fabrics like cotton or linen that allow air to circulate and cool you down. Avoid dark colors, as they can attract and retain heat.

Wear loose-fitting clothing that allows your skin to breathe and sweat to evaporate.

Find Shade

If you’re going to be spending time outdoors, find some shade to stay cool. Trees, awnings, and umbrellas can provide relief from the sun’s direct rays.

If you’re at the beach, consider bringing a canopy or pop-up tent to create your own shade. Even if you’re just sitting in your own backyard, a patio umbrella can make a big difference in how much heat you feel.

Cool Down Your Home

Your home can feel like an oven on hot days, but there are ways to cool it down. Keep blinds and curtains closed during the day to block out the sun’s heat.

If you have air conditioning, make sure it’s working properly and set it to a comfortable temperature. If you don’t have AC, try using fans to circulate air and create a cool breeze. You can also take a cool shower or soak your feet in cold water to help lower your body temperature.

Protect Your Skin

When you’re out in the sun, it’s important to protect your skin from damage. Apply a broad-spectrum sunscreen with at least SPF 30 to all exposed skin.

Wear a hat to shade your face and neck, and avoid going out during the hottest part of the day, when the sun’s rays are strongest.

Stay Active, But Be Smart

It’s important to stay active and exercise, even in the summer. However, you need to be smart about it and avoid overexertion in the heat. Exercise early in the morning or later in the evening, when it’s cooler outside.

If you’re going for a run or hike, bring water with you and take frequent breaks in the shade. Listen to your body and stop if you start to feel dizzy, nauseous, or overly fatigued.

Eat Light and Refreshing Foods

The foods you eat can also help keep you cool in the summer. Opt for light, refreshing meals that are easy to digest and won’t weigh you down. Fresh fruits and vegetables, cold soups, and smoothies are all great options.

Avoid heavy, greasy foods that can make you feel sluggish and hot.

Plan for Your Pets

Don’t forget about your furry friends in the heat. Dogs and cats can easily get overheated and suffer from heat stroke. Make sure they have access to plenty of water and shade, and never leave them in a hot car.

If you’re taking your pet for a walk or hike, bring water and a collapsible bowl for them to drink from.

Know the Signs of Heat Stroke

It’s important to be aware of the signs of heat stroke, a serious condition that can be life-threatening. Symptoms include a high body temperature (above 103°F), headache, confusion, dizziness, nausea, and rapid heartbeat.

If you or someone around you is showing these symptoms, get to a cool, shaded area and seek medical attention right away.