Summer brings lots of sunshine and fun—but with it also comes the possibility of serious heat risks. Why is this important to you? Whether you’re enjoying the outdoors, working outside, or just going for a walk, it’s important to protect yourself (and family members) from potential heat-related issues like heat exhaustion or heat stroke.

Here are some steps to consider for having fun and staying safe when the weather is hot.

 Watch the Weather, Not Just the Temperature

Check the heat index (online or in local media), which combines temperature and humidity. When the combined heat index rises above 90°F, that’s the time to take extra precautions. At 90°F  or above, your body’s natural cooling system can struggle to keep up—especially in high humidity.

 Hydrate Early and Often

Don’t wait until you feel thirsty. Drink water regularly, especially during outdoor activities. Sports drinks can help replace electrolytes during times of intense heat, but cut back the alcohol, sugary, or caffeinated drinks, which can dehydrate you.

 Dress for the Heat

Wear loose, lightweight, and light-colored clothing. Hats and UV-blocking sunglasses help offset heat and bright light exposure. Avoid damaging (and painful) sunburn. Don’t forget the important sunscreen (SPF 30 or higher) and reapply every two hours or after swimming or sweating.

 Know the Warning Signs

Dizziness, nausea, rapid heartbeat, and heavy sweating could signal the onset of heat exhaustion, which can occur when the body experiences excessive loss of water (and/or salt) and can’t cool itself. Untreated heat exhaustion can bring on heat stroke, a life-threatening condition. For the latter, watch for confusion, lack of sweating, and unconsciousness.  If someone is in distress or has lost consciousness, move to a cool spot, apply water (and ice), and seek professional medical help immediately.

 Protect Vulnerable Groups

Excessive heat can cause problems in any one, but children, older adults, pregnant individuals, and people with health conditions are especially at risk. If you’re in a heat wave, check in on them frequently and make sure they’re staying cool.

 Cool Off the Right Way

Mist your skin, wear wet clothing, and use fans. In an emergency, bring on cool water (and ice) if possible.

  Bottom line: heat-related issues are no joke. With a few smart habits, you can safely enjoy everything summer has to offer—without putting your health at risk. Stay cool, stay hydrated, and keep a positive check on friends, co-workers, and family in high heat index conditions.