Heat-related illnesses can be dangerous and possibly life-threatening. To protect yourself when the temperature and humidity are high, take these precautions to make sure you keep your cool:

• Drink 5 to 10 ounces of fluids every 15-20 minutes. Water and diluted sports drinks are recommended. Avoid caffeine and alcohol, because they promote dehydration. 
• Take frequent breaks, eat healthfully and get plenty of sleep. Do the day's heaviest tasks and exercise during the coolest part of the day, usually between 4 and 7 a.m., and remember to slow the intensity and shorten the duration of your activities.
• If exercising or working outdoors, wear light-colored clothing, sunglasses and a hat. Light colors do not absorb as much heat. Also, wear quick-drying clothing and wipe excess moisture from your face, neck and arms to help with evaporation and cooling of the body. Umbrellas can also help to shade you.
• Weigh yourself before and after working or exercising in the heat. Drink 16 ounces of water for each pound of body weight lost during the session. Chilled fluids are absorbed more quickly than warm ones.
• Eat small amounts frequently throughout the day. Don't eat high-protein foods because they will increase your body heat by boosting metabolism.
• Avoid taking salt tablets unless your doctor has recommended them.

  Young children and older adults are less able to handle excessive heat. Others are at risk because of obesity, poor physical condition, heart disease, organ transplantation, pregnancy, recent illness, diabetes, low or high blood pressure, chronic kidney problems, thyroid disorders, alcohol consumption or lack of fluids. Those who have had previous episodes of heat stress are also susceptible.

  Some medications that can increase a person's risk of suffering a heat-related illness include diuretics, laxatives, antihistamines, sedatives and some blood pressure medicines.

  Heat stress can happen to a person very quickly. In a matter of minutes, a person's health can progress from being distressed to being life-threatened. 
Stages of Heat Stress

  As your body experiences heat stress, it goes through three distinct stages. The symptoms and recommended treatments for each stage are as follows:

Stage 1

Muscle cramps - Treat with rest, gentle stretching, gentle massage and small drinks of chilled water or sports drink. The victim may continue activity only when the symptoms go away.
Stage 2

Heat exhaustion - Symptoms may include cool, clammy skin with little color; headache; loss of strength or energy; dizziness; nausea; hot skin. Treat by getting the person out of the heat and cooling the body by loosening clothing and covering skin with cloths soaked in cool water. Also, have the victim slowly drink about four ounces of chilled water every 15 minutes. Avoid alcohol and caffeine.
Stage 3

Heat stroke - Symptoms may include vomiting; lack of alertness; fainting; rise in body temperature; quick, shallow breaths; pulse that is fast but weak; lack of perspiration (skin may progress from moist to hot and dry). 

This stage is life-threatening! Get help quickly by calling 9-1-1. 

Treat by laying the victim in a cooler place; cooling the ankles, wrists, underarms and neck (locations of major blood vessels) with ice packs wrapped in cloths; covering the rest of the body with cool, wet cloths and fanning it; keeping the person's airway clear.

  Visit the American Red Cross to learn more about heat stress, heat exhaustion and heat stroke.