Summer is a great time to be outdoors, but it also brings with it hot and humid weather that can be dangerous. It is important to stay cool and hydrated to avoid heat-related illnesses. Here are some tips to help you stay safe in hot weather:.

Drink Plenty of Water

One of the most important things you can do to stay healthy during hot weather is to drink plenty of water. Drink water even if you don’t feel thirsty. Avoid drinks that contain caffeine or alcohol as they can dehydrate you.

A good rule of thumb is to drink at least eight glasses of water per day. If you’re planning to be outdoors for an extended period, take a water bottle with you and take frequent breaks to drink water.

Stay Cool Indoors

During hot weather, stay indoors as much as possible. Keep curtains and blinds closed during the day to keep the sun out. If you don’t have air conditioning, use fans to circulate the air. Take a cool shower or bath to lower your body temperature.

Wear light-colored, loose-fitting clothing to stay cool.

Avoid Outdoor Activities During Peak Hours

Avoid outdoor activities during peak hours when the sun is strongest, typically between 10 a.m. and 4 p.m. If you must be outdoors during these times, wear protective clothing, such as a wide-brimmed hat and long-sleeved shirt.

Use sunscreen with an SPF of 30 or higher, and apply it 15 to 30 minutes before going outside. Reapply sunscreen every two hours, or more frequently if you are sweating heavily.

Take Breaks Frequently

If you need to be outdoors during hot weather, take frequent breaks in a cool, shaded area. Rest and drink water before continuing your activity. Recognize the signs of heat exhaustion, including nausea, headache, dizziness, and heavy sweating.

If you experience any of these symptoms, move to a cool area and drink water.

Avoid Hot Cars

Never leave children or pets in a parked car during hot weather, even for a short period. The temperature inside a car can rise quickly and become deadly.

If you are traveling with a pet, make sure they have access to water and are not left in a parked car.

Check on Elderly Relatives and Neighbors

Elderly people are particularly vulnerable to heat-related illnesses. Check on elderly relatives and neighbors often during hot weather. Make sure they are drinking enough water and staying cool.

If they don’t have air conditioning, help them find a cool place to stay.

Stay Informed about Weather Conditions

Stay informed about weather conditions by listening to local radio or television stations. Check the weather forecast before planning outdoor activities. If a heat advisory is in effect, take extra precautions to stay cool and hydrated.

If you or someone you know experiences heat exhaustion or heat stroke, take immediate action. Move to a cool area and drink water. Cool the body by applying wet cloths or taking a cool shower or bath.

If the person is experiencing a medical emergency, call 911 immediately.

Eat Healthy

Eating a healthy diet can help you stay cool and hydrated during hot weather. Eat plenty of fruits and vegetables that are high in water content, such as watermelon and cucumber. Avoid heavy, fatty meals that can make you feel sluggish and dehydrated.

Keep Your Pets Safe

Pets can also suffer from heat-related illnesses. Make sure your pets have access to shade and plenty of water. Avoid walking pets during peak hours, and be careful not to over-exercise them in hot weather.

If you suspect your pet is suffering from a heat-related illness, move them to a cool area and provide water. Contact your veterinarian for advice.