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Check out these tips to help you beat the summer heat

Summer, summer, summertime! Today is gonna be a hot one folks—The Weather Channel app is saying we’ll be at 98 degrees this afternoon. And, the next 15 days are predicted to stay in the 90s. Check out some quick tips to help you and your loved ones stay safe during this period of excessive heat.

  1. Never (ever) leave infants, children, elderly or pets alone in a parked car—not even for a minute. It can take as little as 10 minutes for the temperature inside a car to rise to levels that can kill. For reference, when the temperature is 75 degrees outside, within 10 minutes the temperature in the car reaches 94 degrees, and within 30 minutes the temperature reaches 109 degrees. When it’s 90 degrees outside, within 10 minutes the temperature reaches 109 degrees, and 124 degrees within 30 minutes.
  2. Drink plenty of water (not very cold), non-alcoholic and decaffeinated fluids, even if you are not thirsty. It is recommended that men drink at least 16 cups of water per day, and women consume about 11 cups of water each day. Heavy sweating removes salt and minerals from the body that need to be replaced, so you may want to consider drinking a sports drink to replace the salt and minerals you lose when exercising. Please note: pregnant and lactating women have higher needs than other women of the same age.
  3. Wear appropriate clothing. Choose lightweight, light-colored and loose-fitting clothing to help you stay cool.
  4. Minimize direct exposure to the sun. Consider avoiding exercising outdoors during the hottest hours of the day—usually between 10 am-4 pm. You’ll enjoy your run or walk with Fido more if you get out in the early morning or evening hours.
  5. Sunburn reduces your body’s ability to cool off. Reduce your exposure to the sun between 10 am-4 pm when UV rays are strongest, and to keep your skin safe. If you have to be outside, remember to wear sunscreen of SPF 15 or higher. And, be sure to re-apply sunscreen every two hours you are in the sun, or directly after swimming, as the sunblock may have worn off and also consider other ways to protect yourself from the sun.

Be sure to get medical attention if you:

  • have a body temperature above 102 degrees
  • feel confused, dizzy or pass out
  • are nauseous or vomiting
  • experience a fast, strong pulse
  • have a headache or muscle cramps that last longer than an hour

You can learn more about beating the heat at the Centers for Disease Control and Prevention.