Now that summer is in full swing, many of us are spending our spare time at the park, in the swimming pool or enjoying other fun outdoor activities with friends and loved ones. But as we enter the most sweltering weeks of the season, we also face an increased risk of heat-related illness.

Exposure to high temperatures and humidity can quickly take its toll, overloading the body’s cooling mechanisms and leading to potentially serious medical complications. Each year, first responders and hospitals across the state treat hundreds of Arkansans who are suffering from the effects of heat-related illnesses—and unfortunately, some of those cases prove to be fatal.

Some people are more vulnerable to the heat, including young children, older adults and people with chronic medical conditions. However, it’s important to understand that all of us are susceptible to heat-related illness if we don’t take the proper precautions.

Let’s look at a few warning signs and some ways to keep safe in the sun this summer.

EFFECTS OF THE HEAT

Heat-related illnesses vary widely in symptoms and severity, but all of them need to be taken seriously because of their potential to worsen with continued exposure. On the milder end of the spectrum, someone might experience a heat rash or painful muscle cramps. Heat exhaustion is a moderate form of illness that produces symptoms such as dizziness, nausea and headaches.

The most dangerous of these illnesses is heat stroke, which occurs when the body loses the ability to regulate its temperature. Symptoms include fainting, slurred speech, a rapid rise in body temperature and a fast heartbeat.

Heat stroke is a serious medical emergency that can cause permanent damage or death if it’s not treated promptly. If someone is displaying heat stroke symptoms, call 911 and immediately move the person to a cooler or shaded area. Apply cold, wet cloths or ice packs to help lower the person’s temperature until emergency services arrive.

PREVENTIVE MEASURES

Of course, the simplest and most effective way to reduce the risk of heat-related illness is to stay out of the sun during the hottest parts of the day. But we know that’s not always possible. Anyone outside during these times should limit their physical activity and take frequent breaks either indoors or in the shade.

While outside, wear light-colored, loose-fitting clothing. A wide-brimmed hat and sunglasses are also recommended, as they offer protection for the face, head and neck. For exposed parts of the body, use a mineral-based sunscreen with an SPF of 15 or above and reapply frequently throughout the day.

It’s also extremely important to stay hydrated. The body cools itself through perspiration, and many heat-related illnesses stem from the resulting loss of fluids and salt. Consume plenty of liquids such as water and sports drinks while avoiding alcoholic or caffeinated beverages that might lead to dehydration.

Be proactive about hydration, and don’t wait until you feel thirsty—that’s a signal that the body is already losing fluids.

KNOW YOUR LIMITS

Even with all these precautions, there will likely still be times when you start to feel the effects of the summer heat. In these instances, it’s important to avoid pushing yourself beyond your limits. If you start to feel odd or experience any of the symptoms of heat-related illness, then your body is urging you to slow down and cool off.

I hope you take these steps to stay safe while enjoying all that our beautiful state has to offer this summer.