Event though our weather has been mild this year we may find ourselves visiting other areas this summer that aren't so fortunate.  I have just returned from two weeks of vacation and our travels found us in areas with high temperatures in the 50s and 60s to areas in the mid to upper 90s.  It is when we get into these warmer climates that we must be more aware of heat-related illnesses. 

The following is a list of steps we can take when we travel into warmer/hotter climates (and on those days that are warm here) in order to protect ourselves:

• Slow down on strenuous activity and exercise, especially during the sun's peak hours: 11 a.m. to 4 p.m.  Exercise should be done in the early morning between 4 to 7 a.m.
• Eat less protein and more fruits and vegetables.  Protein produces and increases metabolic heat, which causes water loss. Eat small meals, but eat more often.  Do not eat salty foods.
• If possible, stay out of the sun and stay in air-conditioning.  Sunburn slows the skin's ability to cool itself.  The sun will also heat the inner core of your body, resulting in dehydration.  If you must go outdoors, when in the sun wear sunscreen with a high sun protector factor rating (at least SPF 15) and a hat to protect your face and head.
• Dress appropriately.  When outdoors, wear loose-fitting, lightweight, light-colored clothing that will cover as much skin as possible.  Lightweight, light-colored clothing reflects the heat and sunlight and helps maintain normal body temperature.  Cover as much skin as possible to avoid sunburn and over-warming effects of sunlight on your body.
• Stay indoors as much as possible (hard to do if you're on vacation). If air conditioning is not available, stay on the lowest floor, out of the sunshine.  Even in the warmest weather, staying indoors, out of the sunshine, is safer than long periods of exposure to the sun.
• Drink plenty of fluids, particularly water (at least 2-4 glasses of water per hour during extreme heat), even if you do not feel thirsty. Your body needs water to keep cool.  Avoid beverages containing alcohol or caffeine.
• Avoid using salt tablets unless directed to do so by a physician.  Salt causes the body to retain fluids, resulting in swelling. Salt affects areas of your body that help you sweat, which would keep you cool. Persons on salt-restrictive diets should check with a physician before increasing salt intake.
• Never leave children, pets, or those who require special care in a parked car or vehicle during periods of intense summer heat.  Temperatures inside a closed vehicle can reach over 140 degrees Fahrenheit quickly. Exposure to such high temperatures can kill within a matter of minutes.

If you would like to see more information on protecting yourself in warm/hot climates, visit the websites of the Centers for Disease Control and Prevention (CDC), the Federal Emergency Management Agency (FEMA), the National Oceanic and Atmospheric Administration (NOAA), the National Institute for Occupational Safety and Health (NIOSH), or type in "heat safety" in your search engine for a more extensive list.