Hot again! Here's some common sense about dealing with the heat.

The best defense is prevention.

• Drink more fluids, regardless of your activity level. Don’t wait until you’re thirsty to drink. Even if you remain indoors and limit your activity, your body still needs to replace lost fluids, salt and minerals. Make an extra effort to drink a minimum of six to eight 8 oz. glasses of cool fluids daily.

• During heavy exercise in a hot environment, drink two to four glasses of cool fluids each hour.

• Alcoholic beverages are not something you should drink in quantity, and they're actually not helpful at all in hydrating your body.

• Don’t drink liquids with large amounts of sugar or caffeine–these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.

• Stay indoors and, if at all possible, stay in an air-conditioned place. If your res hall does not have air conditioning, hey, this is a great time to introduce yourself to the Library!

• Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower, or moving to an air-conditioned place is a much better way to cool off.

• Wear lightweight, light-colored, loose-fitting clothing.

• Dunk yourself: Find the hours of the on-campus pool, or the local public pool.

If you must be out in the heat

• Try to limit your outdoor activity to morning and evening hours. You have to get from class to class, but don't hang out outside.

• Cut down on exercise. If you must exercise, drink two to four glasses of cool fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat.

• Try to rest often in shady areas.

• Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels).

What can happen if you’re not careful?

The most common heat-related conditions are heatstroke, heat exhaustion, heat cramps, sunburn and heat rash. Heatstroke and heat exhaustion are the most serious conditions.

What is heatstroke?
Heatstroke occurs when the body becomes unable to control its temperature: the body's temperature rises rapidly, the sweating mechanism fails and the body is unable to cool down. Body temperature may rise to 106 degrees F or higher within 10 to 15 minutes. Heatstroke can result from overexposure to direct sunlight, with or without physical activity, or to very high indoor temperatures. It can cause death or permanent disability if emergency treatment is not given.

What are the symptoms of heatstroke and how are they treated?
Symptoms of heatstroke include an extremely high body temperature (above 103 degrees F, orally); red, hot and dry skin; rapid pulse; throbbing headache; dizziness; nausea; confusion; and unconsciousness. If symptoms of heatstroke are present, find a cool place, preferably an air-conditioned indoor setting. Outside, find a spot in the shade. Put the person in a semi-sitting position. Loosen his or her clothing and bathe the head and body with cold water. Seek medical attention immediately.

What is heat exhaustion?
Heat exhaustion can result when too much time is spent in a very warm environment, resulting in excessive sweating without adequate fluid and electrolyte (salt and minerals) replacement. This can occur either indoors or outdoors, with or without exercise.

What are the symptoms of heat exhaustion and how are they treated?
Symptoms of heat exhaustion may include dizziness, headache, nausea, abdominal cramps, shallow breathing, cool and clammy skin, muscle tremors and heavy perspiration.

A person suffering from heat exhaustion should be moved to an air-conditioned environment if possible.

• If outside, move the person to a shady spot.

• Loosen the person's clothing and encourage him or her to drink cool, non-alcoholic, decaffeinated beverages.

• Keep the person quiet.

It may be necessary to seek medical attention if symptoms worsen or last longer than one hour or if the person has heart problems or high blood pressure. If left untreated, heat exhaustion may progress to heatstroke.

Information from the CDC was used extensively in preparation of this story.