Tips to stay cool and healthy in the high summer heat

Staying hydrated, limiting sun exposure, and knowing the signs of heat exhaustion are important reminders to avoid heat-related illness and skin damage this summer.
Though Maine might be known for its long and cold winters, don't think it doesn't get HOT! The summers have been getting hotter and hotter, and we've already faced some pretty decent days in the 90s in June. It's important to review safe and healthy practices to keep cool during hot days, as extreme heat and sun forecasts can be very dangerous to vulnerable populations.

1. Stay hydrated. Of course, this one might feel like a no brainer, but it's important to drink lots of water, even when you don't feel thirsty. Hydrating in extreme temps will help to retain water with excess sweating. In addition to plenty of water, avoid caffeine and alcohol during hotter days as they are dehydrating. Try to consume fruits such as watermelon or strawberries that are high in water content as well. If you have to be active, like walking pets, playing outside with children, etc., you might want to drink some electrolytes through Gatorade or Liquid IV to help your body retain minerals lost through sweat.
2. Keeping your home cool, and staying inside. With or without air conditioning, it can be challenging to keep our homes cool in the summer when you might be used to heating with fires during the winter. Try to seek out air-conditioned spaces during the hottest parts of the day, and if you have A.C., consider welcoming in neighbors who may be struggling in the heat. If you can't find air conditioning, try to stay in the coolest area of your home, close curtains and blinds during the day, and limit the use of heat-producing appliances like ovens or clothes dryers. Also, try to wear loose-fit, light colored clothing that is breathable and lightweight enough for your body to regulate its temperature.
3. Limit outdoor activity. Avoid strenuous exercise during peak hours, around 10:00 AM to 4:00 PM. Try to do any mandatory outdoor activities outside of these hours. Wear a hat and sunglasses when outdoors.
4. Wear sunscreen. I'm sure you're aware of the importance of SPF protection. During outdoor time, even when it might appear cloudy, the sun's rays are still incredibly powerful and can contribute to heat-related illnesses quickly.
5. Be aware of heat-related illness symptoms. The following symptoms may indicate you are suffering from heat exhaustion or heat stroke. If you find yourself experiencing any of these on a hotter day, seek help from neighbors or medical professionals and drink plenty of water.

• Red/flushed skin
• Rapid heartbeat
• Tiredness
• Headache
• Confusion
• Weakness/Dizziness
• Nausea