Tips for keeping cool

• Stay out of the heat. Avoid direct sunlight and strenuous activity outdoors. If possible, remain indoors. If you do not have air conditioning, consider visiting a location that does, such as the mall, a movie theater or a neighborhood big box store.

• Dress for the weather. Wear lightweight, light-colored, loose-fitting clothing and a broad-brimmed hat when outdoors. Stay away from polyester in favor of cotton and linens which are better at repelling the sun’s heat. Also, consider wearing sunglasses and putting on a sunscreen with an SPF 15 or greater.

• Drink plenty of liquids. Begin drinking before you go outside and, if exercising, drink one quart of liquid an hour to replace lost fluid. Avoid caffeinated beverages and alcohol which can contribute to the loss of more body fluid. Also, if taking water pills or on a fluid restrictive diet, consult with your physician before increasing your liquid intake.

• Take it slow and easy. Postpone athletic activity or outdoor work during high heat and humidity. Limit outdoor activities to the morning and evening. Drinking sports beverages can replace lost salt and minerals when you perspire. However, those on low-salt diets should check with their doctor before drinking sports beverages. If you work outdoors, in addition to drinking plenty of liquids and dressing appropriately, pace yourself and take frequent short breaks in the shade.

• Eat smaller meals. Instead of the usual rule of eating three square meals a day, eat smaller meals more frequently on days when the sun turns up the heat. Also, avoid high-protein foods which can increase metabolic heat.

Tips for surviving without air conditioning

1 • Use box fans and ceiling fans to promote air circulation throughout your home. Opening doors in the house and using box fans to push hot air outdoors can function as an ‘exhaust’ system and draw cooler air into the house. In the cooler times after midnight and before the day heats up in the morning, open all windows and promote as much air circulation as possible. When the sun rises, close all doors and windows, making sure to close curtains and blinds as well, to keep the indoors cool for as long as possible. When the outside air cools to a lower temperature than inside (usually at night), open up the windows and turn on the fans again.

2 • Take advantage of the cooling power of water. Fill buckets or basins and soak your feet. Wet towels and bandannas can have a cooling effect when worn on the shoulders or head. Take cool showers or baths, and consider using a spray bottle filled with cold water for refreshing spritzes throughout the day.

3 • Head downstairs. Since hot air rises, the upper stories of a home will be warmer than the ground floor. A basement can be a cool refuge from the midday heat.

4 • Eliminate extra sources of heat. Incandescent light bulbs can generate unnecessary heat, as can computers or appliances left running. Eat fresh foods that do not require you to use the oven or stove to prepare.

5 • Remember to maintain an adequate level of hydration, which means you’ll need to consume more water than you usually do when it’s hot. If you’re sweating profusely, you will also need to replace electrolytes by eating a small amount of food with your water or by drinking specially-formulated electrolyte replacement drinks. Thirst is the first sign of dehydration; you should drink sufficient amounts of fluids before you feel thirsty in order to prevent dehydration.

6 • Avoid alcoholic beverages and caffeine, as both of these substances can act as diuretics and promote dehydration.

7 • For a homemade air conditioning system, sit in the path of a box fan that is aimed at an open cooler, or pan filled with ice.

8 • Try to visit public buildings with air conditioning during the hottest hours of the day if the heat becomes unbearable. Libraries, shopping malls and movie theaters can all be good places to cool down.

9 • Don’t eat large, protein-rich meals that can increase metabolic heat and warm the body.

10 • Be able to recognize the symptoms of heat-related illnesses and true heat emergencies (heat cramps, heat rash, heat exhaustion and heat stroke). Call 911 in the event of a heat emergency and try to cool the victim until help arrives.

11 • Remember that pets also suffer when the temperature rises. Cooling your pets by giving them a cool bath or shower will help keep their body temperature down. A cool towel on a tile floor to lay on, a cool towel or washcloth laying over the skin next to a fan will also help cool the animal. Make sure they have plenty of cool water to drink as well. Signs of a heat stroke in a pet are rapid panting, wide eyes, lots of drooling, hot skin, twitching muscles, vomiting and a dazed look. Call your vet if you think your pet has a heat stroke.

Most important

Never leave a child or pet alone in a car. The inside of a car can become dangerously hot in just a short amount of time, even with the windows open.