Hot Tips to Stay Cool (and Safe)
Summer means spending more time outside and enjoying all the season has to offer. But what about when the heat is particularly intense—or you’re planning to be outside longer than usual? Here are some expert tips for staying cool and hydrated as the mercury rises.
Sip Early, Sip Often
Staying properly hydrated is important through the year but it’s crucial in the summer heat. Plan to drink about half your body weight in ounces (e.g., 60 oz. for 120 lbs.)—more if you’re very active/under extreme heat conditions. Don’t wait until you’re thirsty! Add fruit and herbs to keep it interesting.
Listen to Your Body
Your body is smart and sends signals of dehydration. If you notice dark urine, muscle cramps, and/or dry mouth, they may be warning signs! Move to air conditioning and sip water ASAP. Take a cool bath or shower. Check on vulnerable people around you.
Stay Cool at Home
Did you know nearly half of heat-related deaths occur indoors? Close or lower blinds during the day. Turn off unnecessary electrical devices and appliances that generate heat. If your home gets above 80o, seek relief at a neighbor’s house, a public library, or a cooling center in your community.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.