Avoid becoming dehydrated. Drink more fluids (non-alcoholic), regardless of your activity or thirst level. *Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask your doctor how much you should drink while the weather is hot.
Don’t drink liquids that contain alcohol or large amounts of sugar. These actually cause you to lose more body fluid. Avoid very cold drinks - they can cause stomach cramps.
Stay in a cool environment. If your home does not have air conditioning, go to a shopping mall or public library. Call 2-1-1 or (916) 498-1000 to see if there are any Cooling Stations in your area.
Take a cool shower or bath, or moving to an air-conditioned place to cool off.
Never leave anyone or any animal in a closed, parked vehicle.
Although anyone at any time can suffer from heat-related illness, some people are at greater risk than others. Check regularly on:
Infants and young children
People aged 65 or older
People who have a mental illness
Those who are physically ill, especially with heart disease or high blood pressure
Visit adults at risk at least twice a day, watching for signs of heat exhaustion or heat stroke. Infants and young children need more frequent watching.
Limit your outdoor activity to morning and evening hours.
Cut down on exercise. If you must exercise, drink two to four glasses of cool, non-alcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage.
Try to rest often in shady areas.
Protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and wearing sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels).