When the heat index is high,
stay indoors in
air-conditioned areas when
possible. If you must go
outside, take the following
precautions:
- Wear lightweight,
light-colored,
loose-fitting clothing.
- Protect yourself
from the sun by wearing
a hat or using an
umbrella.
- Use sunscreen with a
sun protection factor
(SPF) of 15 or more.
- Drink plenty of
water before starting an
outdoor activity. Drink
extra water all day.
Keep in mind that
heat-related illness are
not only caused by high
temperatures and a loss
of fluids, but also a
lack of salt in the
body. Some sports drinks
can help replenish the
salt in your body lost
through sweating.
- Drink fewer
beverages that contain
caffeine (such as tea,
coffee and soda) or
alcohol.
- Schedule vigorous
outdoor activities for
cooler times of the day
-- before 10:00 a.m. and
after 6:00 p.m.
- During an outdoor
activity, take frequent
breaks. Drink water or
other fluids every 15 to
20 minutes, even if you
don't feel thirsty. If
you have clear, pale
urine, you are probably
drinking enough fluids.
Dark-colored urine is an
indication that you're
dehydrated.
- If you have a
chronic medical problem,
ask your doctor about
how to deal with the
heat, about drinking
extra fluids and about
your medicines.