Beat the heat with these tips from the health department

June is a great time for outdoor fun and activities. But when the weather turns hot and humid, it’s important to take precautions against heat-related illness.

Staying cool and making simple changes in your fluid intake, activities and clothing during hot weather can help you remain safe and healthy.

“Heat is the No. one weather-related killer in the United States, resulting in hundreds of fatalities each year,” said Irene Pierce, executive director of the Lake County Health Department. “During prolonged periods of hot, humid weather, extra caution should be taken by the elderly, small children and bedridden or chronically ill persons who are especially susceptible to heat exhaustion and heat stroke if they are unable to move to a temperature-controlled room and remain hydrated.”

The Health Department offers these tips to avoid heat-related illnesses:

Ÿ Drink extra fluids such as water, fruit juices or lemonade, especially during very humid weather.

Ÿ Avoid caffeine and alcohol.

Ÿ Wear lightweight, loosefitting clothing that does not interfere with the evaporation of perspiration.

Ÿ Eat small meals and eat more often. Decrease food high in protein, which increases metabolic heat.

Ÿ Try to engage in activities that involve strenuous labor in the evening or early morning hours to avoid the hottest part of the day, which is between 10 a.m. and 3 p.m. If possible, stay in an air-conditioned environment during this time.

Ÿ In a home that lacks air-conditioning, stay in the basement or lowest floor, close drapes to keep out the sun, or go to a shopping mall, library or other building that is air-conditioned.

Ÿ Never leave an infant, elderly person or disabled person or even a pet in a parked car with the windows closed.

Symptoms of heat exhaustion, which can be caused by spending too much time in the heat, include pale and clammy skin, heavy perspiration, dizziness, weakness, headache or cramps, nausea and fainting.

Symptoms of heat stroke, which can be caused by overexposure to direct sunlight, are high body temperature, skin that is red and dry, rapid pulse, and loss of consciousness. Heat stroke can lead to death if untreated. An individual with any of these symptoms should see a physician as soon as possible.