Drink a cup of water every hour, even if you aren’t thirsty.
Avoid sugary, caffeinated or alcoholic drinks.
Eat healthy food and snacks to help replace the salt lost when you sweat.
Check your urine color—dark yellow means to drink more water.
Stay Cool
If your home gets too hot, know where air-conditioned places like local malls, libraries or cooling centers are located. Being in the shade outside may be cooler than staying inside without air conditioning.
Take cool showers or baths. You can also use a wet cloth, spray water on your skin or wear damp clothing.
Limit outdoor activity to when it’s cooler, like the early morning or after sunset, and stay in the shade.
Wear lightweight, loose-fitting clothes in light colors.
Protect yourself from the sun by wearing a hat with a wide brim, sunglasses and sunscreen (SPF 15+).Prepare for Power OutagesRemind them to wear lightweight, loose-fitting clothes in light colors.
Encourage them to take cool showers or baths to cool off.
Take those without air conditioning to a mall, library or cooling center.
Suggest sitting in the shade. Sometimes, it’s cooler outside than staying inside a hot house.
Cover stroller openings with a damp cloth. Dry cloths can make strollers hotteNever leave a child or pet alone inside a parked car.
Check in twice a day on those who are older, have health problems or live alone.
Encourage outdoor workers and athletes to use a buddy system and check on each other often.
Make sure outdoor pets have water and shade
Heat Cramps
Know what it is – Heat cramps are painful muscle cramps or spasms in your arms, legs, or stomach that happen when you sweat too much. They’re warnings that your body is overheating and a reminder to cool down before you become sicker.
Know the possible signs – Heavy sweating, muscle pain or cramping.
Know what to do – Stop what you’re doing, rest in a cool place and slowly sip water. If you feel sick to your stomach, stop drinking. Get medical help if cramps last more than an hour or if you have heart problems.
Heat Exhaustion
Know what it is – Heat exhaustion is a more serious illness that can become deadly if not treated. It happens when your body loses too much water and salt, usually from sweating too much in hot weather.
Know the possible signs – Heavy sweating, weakness, cool and clammy skin, muscle cramps, dizziness, fainting, nausea or vomiting.
Know what to do – Stop what you’re doing, rest in a cool place, and slowly sip water. If you feel sick to your stomach, stop drinking. Loosen your clothes and place a cool, wet cloth on your body. Get medical help if you’re vomiting or don’t feel better.
Heat Stroke (Emergency!)
Know what it is – Heat stroke is deadly and requires immediate medical care, especially if the person loses consciousness.
Know the possible signs – High body temperature, rapid heartbeat, confusion, headache, dizziness or fainting, nausea or vomiting. Their skin may be hot and dry, or they may be sweating.
Know what to do – Call 911 right away. Move them to a cooler place and remove extra clothing. Cool them with a wet cloth or a cool bath. Do NOT give them anything to drink.