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Most areas of the United States became really hot really fast this year. Extreme temperatures affected much of the nation, and places such as East Tennessee have seen many days with very high humidity as well. The body ends up working very hard to maintain normal body temperature. During such high temperatures, it is important to remain cool and take good care of yourself with these suggestions.

• Keep hydrated. It always is important to drink plenty of water to maintain good health. However, during really hot months, you must keep yourself hydrated in order to prevent heat stroke and heat emergencies. Of course, when outside biking, swimming or hiking, you should always carry water with you. But don’t forget when you are working in the garden, sitting outside on the deck, swimming or even when you’re out shopping. You body needs constant replenishment, which will keep your temperature down even when it’s hot.

• Protect your skin. The very source of the hot temperatures – the sun – can be very dangerous for your skin. Too much sun and its UV rays eventually can cause skin cancer / melanoma. Always wear a waterproof sunscreen with the highest SPF as well as long-sleeved shirts, hats and sunglasses even when only working outside for a short time. Many times the sun is much stronger than it appears.

• Avoid hottest times of the day. Mid-afternoon beginning around 3 p.m. or 4 p.m. the heat peaks. If you have to be outside, try to go in the morning or evening to avoid the heat, try to remain in the shade or do less physical activities during these times. Plan indoor activities, if possible, during the hottest times and avoid the sun exposure during midday hours. If you must be outside, be sure to take regular breaks and drink plenty of water. You can still become dehydrated and overheat even if you are in water.

• Keep a first aid kit. You never know when an emergency will strike. Be sure to keep a well-stocked emergency kit close by complete with sterile gauze, cotton balls, aloe and medicated lotion for sunburns such as Sarna lotion.

• Wear light clothing. Be sure that your clothing is cool and loose fitting. Wear lighter colors that reflect heat.

• Eat light. Eat well-balanced light meals and avoid salt.

• Protect your pets. Don’t leave pets (or anyone else, including children, infants and elderly) in parked cars. Make sure they have plenty of water all day and find them shade where they can rest.

Individuals who are under age 4, over age 65 and those who are physically ill should be especially aware of the dangers of heat exposure. These groups are more likely to develop heat exhaustion and heat stroke. Always seek medical attention if you feel it is an emergency situation. Enjoy your summer safely and in good health.