Brace yourself. We are approaching some of the hottest weeks of summer. The heat can be brutal! Excessive exposure to heat can lead to mild discomfort and fatigue as well as life-threatening emergencies like heatstroke. But we don’t have to be afraid of summer or the sun! There are some actions we can take to lessen the discomfort and the likelihood of experiencing heat related emergencies. One action you can take is to drink consistently by sipping on water throughout the day, even if you don’t feel thirsty. If you sweat a lot, supplement water with sports drinks or electrolyte packets to replace lost minerals. Limit or avoid alcohol, caffeine, and heavy sugar because they can cause your body to lose more fluids. Choose easy-to-digest, cooling foods like fruits and salads.

Another thing you can do is wear loose, lightweight, and light-colored clothing. Light colors help reflect the sun’s rays instead of absorbing them. In addition, wear a widebrimmed hat and UV-blocking sunglasses to protect your face and eyes. Be sure to protect your skin by applying sunscreen. Select a sunscreen with an SPF of 15 or higher, and apply it 30 minutes before sun exposure, then reapply every two hours.

You should also strategically plan your day. Plan strenuous outdoor work or exercise for early morning or evening when it is cooler. Take frequent breaks in a shaded area to cool down.

Stay in air-conditioned buildings as much as possible. If your home does not have air conditioning, consider visiting places that do such as the library or community center.

Prolonged heat exposure can lead to heat exhaustion or heatstroke. Symptoms of heat exhaustion include heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, or nausea. If you suspect you are experiencing heat exhaustion, move to a cool location, remove excessive clothing, sip water, and use cool, wet towels on your neck, armpits, and groin.

Heatstroke is a life-threatening medical emergency with symptoms of high body temperature (often without sweating), confusion, loss of consciousness, and a rapid pulse. In the case of heatstroke, 911 should be called right away, and until help arrives, actively cool the individual with cold water or ice.

Older adults, young children, and people with chronic health conditions are the most vulnerable, so check on older neighbors and family regularly. And, don’t forget about pets! Ensure pets have access to plenty of fresh water and shade. Keep them off hot asphalt and dark pavement because this can severely burn their paw pads.

Bottom line-stay hydrated, wear lightweight clothing, apply sunscreen, and stay indoors at the hottest part of the day, and remember, this too shall pass.