Suriving the heat: Hot days can be loads of fun, especially if you're careful.

Stay cool
'Stay out of the heat if you can,' advises Marty Bell, M.D., medical director of Southwest Emergency Services.

If you must be outside, use high level sunscreen. Schedule your outdoor activities or exercise for the coolest parts of the day. Wear lightweight clothing. A hat is a good idea to protect your head and face.

Stay wet
It may be fun to swim, wade or run through a sprinkler, but keeping wet on the inside is critical, Dr. Bell adds. Be sure to drink lots of fluids. Don't wait until you're thirsty to drink - drinking at regular intervals will keep your body functioning at its best.

If you must be active outdoors, take plenty of drink breaks. Alcohol and caffeine tend to dehydrate, so it is best to avoid them if you are out in the heat.

Be safe!
Always watch children carefully near water. Even two inches of water to can prove dangerous to small children.

When to get medical help
Symptoms of early heat illness can be subtle and nonspecific, but if you or someone near you complains of these symptoms and they don't respond to rest and cooling measures, check with a medical professional.

• Mild or moderate nausea with or without vomiting
• Lightheadness, weaknesss or dizziness
• Headache or confusion
• Rapid pulse or low blood pressure
• Reddish tinge to skin

Cool them down

The following are simple measures to cool a person down. A tepid shower, or a cloth or towel soaked in cool water and placed over the head or around the neck may bring relief. One of the best ways to cool down is to use cool mist and fans to promote evaporative heat loss.

Also, remember adequate hydration with water or sports drinks to replace electrolytes is critical.

If the symptoms persist and don't resolve with the above measures, you should go to an urgent care or emergency facility.