Don’t go outdoors in the early afternoon (about noon to 3 p.m.) when the sun is usually at its strongest.
Wear lightweight, light-colored clothing in breathable fabrics such as cotton, or a fabric that repels sweat. Wear a hat and sunglasses. Apply a water-resistant sunscreen with at least SPF 15 before going out, and reapply it every two hours.
Drink a few cups of water before, during, and after going outside or exercising. Avoid caffeinated or alcoholic drinks.
Take regular breaks. Stop for a few minutes in a shady or cool place and hydrate.
Stay in an air-conditioned place as much as possible. If your home does not have air conditioning, go to an air-conditioned shopping mall or public library, or call your local health department about any heat-relief shelters in your area.
Electric fans may provide some relief, but they won’t prevent heat-related illness when the temperature is in the high 90s. Taking a cool shower or bath or going to an air-conditioned place is a much better way to cool off. Try to limit the use of your stove and oven.
Limit outdoor activity to when it is coolest, like the morning and evening. Rest often in shady areas. Cut down on outdoor exercise.
Drink more fluids, regardless of how active you are. Don’t wait until you’re thirsty to drink. Heavy sweating removes salt and minerals from the body. A sports drink can replace the salt and minerals you lose in sweat.
If you are on a low-salt diet, have diabetes, high blood pressure or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.
Never leave infants, children or pets in a parked car, even if the windows are cracked open.
Monitor your local news for extreme heat alerts, and safety tips, and learn about any cooling shelters in your area.
Learn the signs and symptoms of heat-related illnesses and how to treat them. Monitor others, especially those at high risk, such as infants and young children; people 65 and older; people who are overweight; people who are physically ill or taking certain medications, such as for depression, insomnia or poor circulation, and people who overexert during work or exercise.
Visit at-risk adults at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children require much more frequent checks.
If you are 65 or older, have a friend or relative call to check on you twice a day during a heat wave.
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