1. Staying Cool During the Hot Summer Months
Hydration tips,
fun activities,
cool accessories,
and more!

2. Summer Daze
As we all know, summer can bring intense heat and humidity. The following information will help you combat the weather and ensure the most enjoyment from the summer months.

3. Know the Warning Signs: Three Stages of Overheating
Stage One – Heat Exertion
Muscle cramping, especially in the legs
Sudden dizziness, headache or actual fainting can occur
Stage Two – Heat Exhaustion
Skin feels clammy and cold
Possible nausea, vomiting, and/or rapid heart rate
Stage Three – Heat Stroke
Body stops sweating with dry, hot skin
Pulse is strong and rapid
Mental state is impaired

4. Dehydration
Improper hydration can lead to various health complications, such as:
fatigue, thirst, irritability, discomfort, headache, weakness, dizziness, vomiting, head or neck heat sensations, nausea, chills, cramping, dry mouth and lips/throat, accelerated heart rate, clammy or dry skin crusted with dried sweat, and decreased performance
If you perspire heavily, weigh yourself before and after exercising. To properly rehydrate post-exercise, consume 2 cups (16 oz.) of water for every pound lost.

5. Hydration Tips for Proper Hydration
Thirst indicates the onset of dehydration. So, drink before your thirst sets in.
Don’t be modest; chug it!
Cool water has a faster absorption rate. Drink water that is chilled to 59 degrees Fahrenheit or cooler.
To remain hydrated during exercise, break every 10 to 20 minutes for water. Consume 7 to 10 oz. of water to ensure that performance is not affected.

6. Convenient Hydration Tools
Backpack Water Bottle
Price Range: $30-$50
Hydration Belt
Price Range: $15-$50
Handheld Water Bottle
Price Range: $8-$15

7. Clothing that Beats the Heat
Look for items made of polyester and/or nylon. These fabrics wick moisture from the skin and are very lightweight and durable.
Choose light-colored clothing.
A wide-brimmed hat can provide shade and keep the head cool.

8. Creative Cooling Methods
Keep a spray bottle full of water in the refrigerator for an invigorating spray to the face and body after being in the heat.
Place ice in your water to keep it cool for longer in the heat. Better yet, place your bottles of water in the freezer for a slushy treat!
Use battery powered fans at work or at a sporting event. Some even come attached to a spray bottle.
Wear sunscreen – it helps your body cool itself and prevents loss of fluids.

9. Climate Control Comfort
60% or less is the recommend level of humidity for your home during summer months.
When the humidity in your home is higher than 60%, you may experience discomfort.
In less humid air, you feel cooler because perspiration evaporates more quickly, reducing that “sticky feeling.”
By reducing the amount of humidity in the air, you lessen the demands placed on your air conditioning unit. In the end, you will save money!

10. Water Activities
Swimming and lounging around a pool is a great way to stay comfortable during the warmer months.
Water parks are a fun alternative to swimming pools.
Canoeing, boating, and water skiing allow you to enjoy the great outdoors while beating the summer heat.

11. Sources www.consumerenergycenter.org www.bt.cdc.gov www.epa.gov
web.mit.edu