• Drink plenty of fluids. Water makes up 60 to 70 percent of body mass and is easily depleted in hot weather. Even a 1 to 2 percent loss can cause mental and physical impairment. By the time you feel thirsty, you are becoming dehydrated. You may need to drink more than the recommended eight glasses of water each day. For the very active, a sports beverage can help replace salt and minerals lost through perspiration. (Follow doctor’s recommendations if you are on a salt or fluid-restricted diet.) Remember that pets also need plenty of fresh water.

• Go easy on caffeine and alcohol consumption. These stimulants have a diuretic effect and increase fluid loss, which can contribute to dehydration. Replenish lost fluids by drinking one or two glasses of water after consuming alcohol or caffeinated beverages.

• Avoid heavy meals. Hot foods add to body heat. High protein foods increase metabolic heat. Eat light. Leave the oven off and enjoy a variety of fruits, vegetables and salads.

• Wear sunscreen daily. Avoid damaging UVA rays by using a broad spectrum, SPF 15 or higher, sunscreen. Waterproof screens work best while swimming and exercising outdoors. Remember to reapply as the label directs, even in cloudy weather. Also use SPF-rated lip treatments, and wear sunglasses with UV-protective lenses.

• Dress appropriately. Wear light-colored clothing with a loose fit. Stick with lightweight synthetic or synthetic/cotton blend fabrics that dry easily. Polypropylene and other synthetic fabrics that wick moisture away from the skin are also ideal.

• Keep cool. Use fans. Except on the hottest days (high 90s and above), moving air can cool and ventilate your home. Try sleeping under a damp sheet. Freeze a wet neckerchief and place it on the head or neck for a refreshing lift. Close blinds on sunny windows.

• Be aware of heat-related illness. Symptoms of heat exhaustion include thirst, headache, dizziness, cramps, nausea, excessive fatigue, fast and weak pulse and rapid and shallow breathing. To treat, get out of the sun, take a cool bath or shower, sip water and rest. See a doctor if symptoms persist.

• Heat stroke is a life-threatening condition identified by a rapid, strong pulse; throbbing headache; red, hot, dry skin and no sweating; extremely high body temperature; vomiting; muscle tremors; convulsions; confusion and/or unconsciousness. To treat, call for immediate medical attention and use any means to cool the victim rapidly — remove or loosen clothing, immerse victim in cool water, wrap in a wet sheet and fan vigorously or spray with a garden hose. Do not give the person fluids in case they are unconscious or unable to swallow voluntarily.