Doing too much on a hot day, spending too much time in the sun, or staying too long in an overheated place can cause heat-related illnesses. To avoid developing these illnesses, learn the symptoms of heat disorders and overexposure to the sun, and be ready to give first aid treatment.

Before the extreme heat:

• Install air conditioning.
• Insulate around window air conditioners, ducts, and doors. Weatherstrip doors and window sills.
• Consider leaving storm windows up all year. They can help keep heat out during the summer months as well as keeping the cold out in the winter.
• Install reflective film or shades on windows. Outdoor louvers or awnings can reduce the heat entering a house by as much as 80 percent.
• Use fans to keep the cool air circulating.
• Plant deciduous trees around your house that block the heat in summer and let the sun shine through in winter.

During periods of extreme heat:

To avoid the effects of heat waves, observe the following Heat Wave Safety Rules:

• Slow down. Your body can't do its best in high temperatures and humidities, and might do its worst.
• Heed your body's early warnings that heat syndrome is on the way. Reduce your level of activity immediately and get to a cooler environment.
• Dress for summer. Lightweight, light colored clothing reflects heat and sunlight, and helps your thermoregulatory system maintain normal body temperature.
• Put less fuel on your inner fires. Foods (like proteins) that increase metabolic heat production also increase water loss.
• Don't dry out. Heat wave weather can wring you out before you know it. Drink plenty of water while the hot spell lasts.
• Stay salty. Unless you're on a salt-restricted diet, take an occasional salt tablet or some salt solution when you've worked up a sweat.
• Avoid thermal shock. Acclimatize yourself gradually to warmer weather. Treat yourself extra gently for those first critical two or three hot days.
• Vary your thermal environment. Physical stress increases with exposure time in heat wave weather. Try to get out of the heat for at least a few hours each day. If you can't do this at home, drop in on a cool store, restaurant, or theater - anything to keep your exposure time down.
• Don't get too much sun. Sunburn makes the job of heat dissipation that much more difficult.

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