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When the temperatures approach dangerous levels, you need to know how to keep cool to avoid heatrelated illnesses and even death.

Warning
People who are on fluidrestrictive diets or have a problem with fluid retention should consult a physician before increasing their consumption of fluids.

Step 1: Stay out of the sun
Stay out of the summer sun. Find shade and, if you have to be in the sun, make sure you're wearing sunscreen and a hat. Wear lightweight, lightcolored clothing to reflect heat and sunshine.

Step 2: Stay hydrated
Drink plenty of water even if you're not thirsty. Avoid alcohol, caffeine, and sugary drinks as these tend to dehydrate you.

Step 3: Eat right
Avoid proteins and other foods that require an increased metabolic rate for your body to process. Increased metabolic heat production also increases water loss.

Step 4: Use cool water
Take cool showers or baths, spritz yourself with cool water from a spray bottle, drape your head and neck with towels soaked in cool water, and soak your feet in cool water baths.

Tip
Avoid extreme temperature changes, which may make you feel nauseous or dizzy.

Step 5: Use air conditioning
Use an air conditioner, or stay in wellventilated rooms with fans if you don't have air conditioning. Spend the hottest part of the day 11 a.m. to 4 p.m. in airconditioned places such as movie theaters or shopping centers.

Step 6: Use cooling centers
Locate a pool or cooling center in your area if you live in or near a larger city. Many municipalities use public libraries or other city buildings as cooling centers during heat waves.

Step 7: Avoid strenuous activity
Avoid physical labor, exercise, or other strenuous activity during the hottest times of the day. If you have to perform strenuous activities, do them between 4 a.m. and 7 a.m.

Step 8: Care for friends, neighbors, loved ones
Check on the elderly, children, and people with special needs frequently during a heat wave. Now, go round up the neighborhood children, get some ice cream, and stay cool!

Did You Know?
During the summer of 1896, a heat wave that lasted for 10 days killed almost 1,500 people in New York.