During the hottest months of the year, especially in the Midwest, going outside can feel like walking into a hot, thick wall. Heat-related illnesses are preventable, but more than 600 people in the United States die due to extreme heat every year. Here are some hot facts from Sarah Ling, DO, MPH, at MercyOne Waukee Family Medicine on extreme heat and her tips to getting and staying cool.

When extreme heat is in the forecast, here is how you can prepare and stay safe.

Dress for the heat – Wear light colored and light weight clothes that are breathable and wick away moisture. Examples include cotton, nylon, polyester and rayon. 

Stay hydrated -- On average, a person should consume eight 8-ounce glasses of water daily. If you are working outside on a hot day, you should add another 8-ounce glass of water every 15-20 minutes to stay hydrated. Drinking more water has significant benefits that help improve multiple areas of your life. 

Split outdoor and indoor time - it's important to go inside out of the sun and heat if you are having any signs of dehydration including lightheadedness, dizziness, headache, dry or sticky mouth and dry, cool skin.

Eat this - Drinking water is the very best way to keep you cool and avoid dehydration. Did you know you can eat your water too? Some water-rich foods include watermelon, cantaloupe, oranges, cucumbers and lettuce.

Wear sunscreen - You should wear sunscreen anytime you are outdoors and use a product containing at least SPF 30 which blocks about 97% of UVB rays (the harmful ones). Sunscreen protects your skin and prevents sunburns, which make cooling your body down more difficult. When you get a sunburn, the UVB rays have damaged the skin cells. Your body responds by dilating blood vessels near the skin and sending inflammatory cells to help the skin heal. This is what causes the redness and warmth of a sunburn. This process can cause the body to lose water and can lead to dehydration.

If you notice signs of heat exhaustion or begin feeling unwell, it’s important to get out of the heat quickly. Once you have found a cool, shady spot and preferably some air-conditioning, here are a few ways to get cool fast.

Drink cool water -- Cool water is a better choice than ice cold water because water that is too cold can cause constriction of the capillaries in the stomach and lead to cramps.

Take a cold shower -- Cold showers quickly cool the body. If there is no access to showers, jumping in a pond or lake is helpful.

Apply ice to your skin -- Applying ice where there are large blood vessels close to the skin, such as behind the neck, under the armpits, and in the groin area is most effective in decreasing body temperature. You can also use ice to create cool compresses from a washcloth or fabric and apply it to your skin to help bring down your body’s temperature.

Seek care if not improving -- Many times heat exhaustion can be treated at home, but if there is no improvement in symptoms within an hour after cooling measures are taken, immediate medical care should be sought. 

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