Prolonged summer heat can be extremely dangerous for your health – in extreme heat your body has to work much harder to maintain normal body temperature. High summer temperatures are especially dangerous for people suffering from cardiovascular diseases – they might require increased amounts of their cheap prescription drugs.

These are the tips that will help you survive summer heat:

Stay out of the sun. It’s the first thing you should do to keep your cool. Shade is great, it can help you save as much as 10 degree of temperature. The buildings with air-conditioning are your best friends during the hottest part of the day. If you don’t have air-conditioner at home, consider going someplace that does – public buildings such as movie theaters, libraries, shopping malls, etc.

Revise your diet. During summer heat, it’s reasonable to eat less meat and animal fats giving preference to dairy products and vegetable foods. You should also avoid overeating – the key approach is to eat light food in small portions. Large meals will take more time to digest causing increase in your body temperature.

Give up caffeine and alcohol. These types of liquids act as diuretics and can promote dehydration. In addition, alcoholic beverages can provoke rapid development of coronary artery spasm.

Stay hydrated. In the summer, you will need to drink more water than you usually do. Thirst is the 1st symptom of dehydration, so you shouldn’t wait until you feel thirsty – sip all day. If you are sweating too much, then you will have to replace the electrolytes you are losing with your sweat by drinking special electrolyte replacement drinks. Always drink cool, NOT cold, water.

Limit your physical activity. Avoid any strenuous physical activity as much as possible, especially during the hottest part of the day from 11 a.m. to 3 p.m. If you have to work outdoors, take frequent breaks in shaded areas and stay well hydrated.

Choose the right clothing. It should be light-colored and loose-fitting, made of breathable natural fabrics like linen or cotton. Avoid dark colored clothes because they absorb the heat, don’t wear flannel and polyester – they hold in sweat. Never forget to protect your head when going outdoors – wear a broad-brimmed hat.