From 10 a.m. - 4 p.m., the temperatures outside can be sweltering. To keep cool and avoid the harsh sun, stay indoors or go to a location that has air conditioning if you don’t have it at your home.  For example, if you want a low-cost activity, you can plan to study at the library, or go for a walk in the mall. If you want a fun activity to do with friends you can plan to have lunch with friends in a restaurant, go to a museum, or see a movie. Avoid spending longer than 30-45 minutes in direct sunlight during the day. When you’re doing an outside activity, take time to sit under a tree, relax under an umbrella, or hang out in a tent to replenish your energy. If you’re going somewhere where there won’t be many shady places to sit, remember to pack an umbrella or tent. In a pinch, you can even sit under the tailgate of an SUV or in a car with the windows open. Places like mountains, dense forests with plenty of shade, rivers, and valleys have natural breezes that can be extremely refreshing and cooling. If you want to do something outside, plan a day of hiking in a forest under the shade of trees, or take a walk along a river or stream with a strong breeze. Remember that the breeze won't always be blowing in these places, but they tend to be more windy than other areas. Lightweight clothes in a lighter color, like white, pale blue, light tan, light pink, and pale yellow, are the best choice when you’re trying to keep cool. If you’re at the beach or at home, you can wear less clothing, like tank tops and shorts or a bathing suit. If you’re running errands or going to work, wear clothes made of light materials like linen, cotton, silk, or other breathable fabrics. When you’re trying on clothes, aim for styles that have looser, flowy cuts, which can keep your body cooler and less restricted. If you’re outside during the day, and start to feel dizzy or sick, go indoors into a cool area and drink at least 2 US quarts (1,900 mL) of water. Be sure to rest for at least 2 hours before going back outside. Symptoms such as dizziness, headaches, or stomach aches can be early signs of heat illness, which can be serious.  Symptoms like profuse sweating, mumbling or incoherent speech, convulsions and chills, and vomiting are more serious. Contact emergency medical services immediately if you see someone experiencing these symptoms.  If you find that you can’t cool down after you come indoors, submerge your body in cold water or place ice packs under your armpits, behind your neck, and in the groin area. If you don’t feel cooler within 5 minutes, call emergency services for assistance.
مارس الأنشطة المنزلية خلال الوقت الأكثر سخونة من اليوم. ابحث عن أماكن للاستراحة في الظل إذا كنت في الخارج لفترات طويلة. تجول بالخارج في مكان أكثر برودة إذا كنت ترغب في الاستمتاع بالهواء الطلق. ارتدِ ملابسًا خفيفة وفاتحة اللون للحفاظ على برودة جسمك. استرح من الحرارة إذا بدأت تشعر بالإعياء.