- Dress in light, loose, cotton clothing. Natural fabrics like cotton are much cooler than most synthetics (though there are new high-tech sytentics made specifically to keep you cool). Protective hats (Wide-brimmed) keep the sun out of your eyes and provide some cooling shade. Loose fitting clothes allow air to circulate, keeping you cooler.
- Use sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels). You can get painful sunburn even on a cloudy day, so slather on the sunscreen every morning before you start out. Don’t forget lips, ears, and back of the neck.
- Drink, drink, drink – WATER and Non-Alcoholic drinks!! DON”T wait until you feel thirsty – STAY HYDRATED. In hot weather, as much as 3-4 quarts per day are recommended while exercising. Avoid alcohol and caffeine, which are diuretics (substances that increase water loss via the urine).
- NEVER leave children or pets inside a car, even if the windows are open.
- If you are taking medication, ask your doctor about its side-effects. Be extra cautious in the sun/heat if you have diabetes, high blood pressure, or other medical conditions. Also, be extra careful if you are taking any medications. For instance, certain medications (like some antibiotics, NSAIDS [such as ibuprofen and aspirin], and some oral contraceptives), may make you sunburn more easily, so be sure to protect yourself and stay out of the sun as much as possible.
- Keep cool with fans, air conditioning, and cool baths or showers. make your own air conditioner by placing a bowl of ice in front of a fan and letting it blow on you. Window fans work best when blowing air out, so put your fan on the sunny side of your home and let it expel the hot air while pulling cool air from open windows on the shady side. Keep shades or curtains pulled on the sunny side of the house.