Many forecasters predicted a hotter and drier than normal summer for much of the U.S. this year, and many of us are now experiencing record heat. It’s a good time to revisit basic hot weather tips, such as limiting our outdoor activities during the hottest part of the day, seeking shade whenever possible, and increasing our water intake. These precautions are important to avoid hyperthermia, which means your body generates too much heat due to activity or too much time in hot and humid conditions. If you do get overheated and experience symptoms that are abnormal or persistent, it's a good idea to seek medical attention, as some heat-related illness can be life-threatening.

There are five types of hyperthermia, listed here starting from the least severe to the most serious:

• Heat rash. Excessive sweating can cause your skin to be irritated, resulting in a heat rash. Applying a cool cloth or taking a cool shower or bath is typically enough to provide relief. If it doesn’t clear up on its own, be sure to check with a healthcare provider or dermatologist.
• Muscle cramping. Sweating helps you cool off, but it also rids your body of important electrolytes—sodium, potassium, magnesium, and calcium—which can lead to cramping. While water is generally sufficient to keep you hydrated, rehydrating with an electrolyte supplement is a good idea if you are outside in the heat for long periods or physically active (more so than normal) and start cramping. You can find several varieties of sports drinks that help replenish these minerals, including low-sugar and sugar-free versions if you’re watching your sugar intake.
• Heat stress. If your body temperature starts to rise and goes unchecked, this heat stress can lead to more serious heat-related illnesses. If you have a wearable fitness device that displays your body temperature, get in the habit of checking it regularly when you’re in the heat to make sure you’re cooling down properly. If you’re experiencing heat stress, try to rest, move to a cooler space, and drink fluids until your temperature lowers.
• Heat exhaustion. Heat exhaustion occurs when your body overheats and loses excess amounts of water and salt—typically from sweating—and can’t cool itself down. Early warning signs of heat exhaustion include: nausea, light-headedness, fatigue, muscle cramping and dizziness.  While it’s more common with too much physical activity in hot and humid weather, heat exhaustion can also occur more frequently if you take certain medications or drink alcohol. To help decrease your temperature and cool down your body, take these steps:
• ~Move to an air-conditioned place.
• ~Take a cold shower or apply cold compresses.
• ~Drink plenty of fluids.
• ~Remove tight or extra clothing layers.
• Heat stroke. A heat stroke is hyperthermia in its most severe form, with a body temperature at or above 104 degrees Fahrenheit. Unlike heat exhaustion, a heat stroke requires more immediate attention. If you’re having a heat stroke, you may have a headache, confusion, lack of sweating, rapid heart rate, nausea, or vomiting. You could even lose consciousness. If you shows signs of having a heat stroke, call 911 immediately. While you’re waiting for assistance, move to a cooler place and use cold compresses to try to lower your body temperature. Do not drink any fluids. If you don’t seek immediate medical attention, a heat stroke is life-threatening and can cause damage to your organs, including your brain.

Swimming and safety

A fun and effective way to keep cool as the temperature heats up is water play! While it’s a great way to stay cool, swimming and other water activities carry great responsibilities around safety. If you have a swimming pool at home or go regularly to a community pool, be sure children cannot open gates on their own and keep gates locked when the pool is not in use—even if you are sure all of your family members are in the house. There are a variety of pool safety devices available to offer you peace of mind, from gate locks to alarms that detect when someone opens a gate or falls into the water—great for both children and pets. You can also purchase wearable alarms for children.

Don’t forget your four-legged friends!

Conscientious pet owners understand the dangers of leaving a pet in a car as temperatures rise; even during relatively comfortable outdoor weather, the temperature in an enclosed vehicle can rapidly rise to dangerous and life-threatening levels. But pets also benefit from the same precautions that we take during hot weather: They need plenty of water and should exercise during the coolest parts of the day. Also be mindful of the hot ground and particularly pavement and sidewalks, since they can burn your pet’s paws. If no grass is available, consider getting your pet protective foot coverings. Remember also that while a blowing fan might provide some coolness for your dog, these animals mostly sweat through their feet, so it doesn’t have the same effect on them as it does on humans.

Most of all, have some summer fun! Summer heat can be uncomfortable, but with some planning and precaution, it doesn’t need to stop the whole family—two- and four-legged—from enjoying the long dog days of summer.