Beat the Summer Heat

Summer is just around the corner, which often means a calendar full of cookouts, family gatherings and outdoor sporting events. Warm temperatures and high humidity make it extremely important to take precautions while enjoying outdoor fun.

Before you head outside, brush up on last year's summer safety tips and don't miss our latest ways to beat the heat:

Wear loose-fitting, light-colored clothing. The body needs room to breathe and tight clothing can restrict your ability to cool down. Dark colors are a magnet for heat, so opt for lightly colored clothing, which deflects the harmful ultraviolet rays of the sun.

Be mindful of the foods you eat. While this is always important, it's imperative when you're spending a significant amount of time in the heat. Avoid foods high in sodium, which can cause water retention and bloating, and meals high in processed sugar and refined carbohydrates, which zap your energy. Stick to lean proteins and vegetables and fruits with a high water content, like squash, zucchini, tomatoes, berries and melon. Avoid alcoholic and caffeinated beverages, and opt for water or 100% fruit juice.

Schedule events accordingly. The sun's rays are strongest between 10 a.m. and 3 p.m., so try to plan your outings and events in the morning or late afternoon. If that's not an option, make sure to apply sunscreen, wear a hat and take plenty of breaks in the shade. If you prefer an outdoor workout, set aside time early in the morning or later in the evening to avoid additional heat-related strain on the body.

Know the warning signs. Young children and the elderly are most prone to heat-related illnesses, so it's important to know the signs and check on your friends, family and neighbors often. Symptoms of heat exhaustion include weakness, dizziness, headaches, nausea, muscle cramps, cold or clammy skin and fainting. If you suspect a heat-related illness, move the individual to a cool environment and seek medical attention immediately.