Article: This will provide you with some shade, protect you from sunburns, and breathe better than tight clothing. Avoid dark colors which absorb the heat from the sun. Wear light, natural fabrics which will breathe better than synthetics. Wear a large brimmed hat for extra shade. Take breaks and rest when working or exercising in hot weather. If you can, avoid exercising or working outside during peak hours (11am-3pm) and overexertion. If you are wearing loose weave fabrics, it may be necessary to put sunscreen on even on parts of your body that are covered. By the time you feel thirsty, you are already dehydrated. Drink regularly during your heat exposure, even when you are not thirsty. In a temperate climate, men should drink about 13 cups/3 liters (0.79USgal) of total beverages a day and women should drink about 9 cups/2.2 liters (0.6USgal) of total beverages a day. If you have reduced urine output or it is darker colored, then it is likely that you are not drinking enough. Do not drink alcohol, highly sugary drinks, or strongly caffeinated drinks. Avoid recreational drugs that may increase your sensitivity to the heat, such as amphetamines, cocaine, and ecstasy. Amphetamines and cocaine can increase your body temperature. It may take several months before you have the stamina and endurance that locals have. Being out in the heat is exhausting, so chances are you will be more tired than you expect. Avoid strenuous activities during the hottest time of the day (10 am to 4 pm). Plan frequent breaks to give yourself a chance to cool down. Groups who are likely to be extra sensitive to the heat include: Elderly people Children Pregnant women Laborers working outside People moving from colder climates People with other health conditions, particularly those with asthma, high blood pressure, diabetes, lung problems or obesity. People at risk for dehydration, including those who may be suffering from digestive conditions Some medications increase the patient's sensitivity to the heat. These include some diuretics, antihistamines, beta-blockers, tranquilizers, and antipsychotics. Talk to your doctor before exposing yourself to extreme heat if you are on these medications. This will enable you to be extra careful during times of unusually hot weather. Be aware that on humid days, your sweat evaporates more slowly making it more difficult for your body to remain cool. Heat stress can happen fast within minutes, but it can also come on slowly due to prolonged exposure to heat over several days.
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Wear loose clothing that covers your arms and legs. Be aware that you can still get sunburned through your clothes! Monitor your fluid intake. Give yourself time to get used to the heat after moving to a new climate. Take extra care if you think you might be prone to heat stress. Listen to your local weather station to be aware of heatwaves.