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Tips to Survive the Hot Days

Hot, summer days can make for wonderful memories in the great outdoors. But, when temperatures hit extreme highs, it can cause dehydration, sunburn, heat exhaustion, and even heatstroke, in severe cases. 

We’re here with key tips to help you survive the hot days. Follow them all summer long to keep you and your family safe. 

1. Hydrate, Hydrate, Hydrate.

Hydration is always important but becomes even more crucial on hot days. While spending time outdoors in the heat, aim to drink one eight-ounce cup of water at least every 15 to 20 minutes to prevent dehydration. It’s best to drink moderate amounts of water more frequently, rather than drinking a lot all at once. 

Caffeine and alcohol are both dehydrating. So, it’s best to avoid or limit both on very hot days. 

Signs of dehydration include dry mouth, headache, dizziness, and confusion. If you experience any of these symptoms, stop what you’re doing and rehydrate. If you often struggle with dehydration, IV therapy can rapidly replenish your fluid and electrolyte levels for quick relief. 

2. Protect Yourself From the Sun.

On hot days, try to stay indoors when the sun is at its peak in the middle of the day. When this isn’t possible, make sure to reapply sunscreen, wear a hat, and try to find shade. While spending time in the sun, wearing light-colored, loose clothing can also prevent you from overheating. 

3. Use Water to Cool Down. 

Applying cool water to your skin can help regulate your body temperature on hot days. Try:

  • Swimming
  • Drenching a t-shirt
  • Spritzing yourself with water in a spray bottle
  • Taking a cool shower 

4. Find Air Conditioning.

When temperatures outside are high, spending time indoors in air conditioning will prevent heat exhaustion. A fan can also help. If you don’t have air conditioning in your home, visit a public library, mall, or other public space with AC. 

The Center for Natural & Integrative Medicine is here to protect your health all summer long. Book your consultation with us today!

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