With the heat and humidity on the rise, know how to stay cool and healthy this summer.

Here are some tips to help you avoid heat-related illnesses:

• Drink more water, regardless of your activity level. Avoid liquids with large amounts of sugar—these actually cause you to lose more body fluid. Drink before you start to feel thirsty.
• Eat light meals. Fruits and vegetables are full of water and are easier to digest than fatty meats like hamburger, which can leave you feeling sluggish in the heat.
• Dress for the weather. Wear lightweight, light-colored, loose-fitting clothing.
• Limit your outdoor activity to the morning and evening hours. If you must be outside during the day, take frequent breaks in a shaded area and hydrate often.
• Refuel. If you’re outside for an extended period of time, replace carbohydrates and sodium you lose while sweating by drinking sports beverages or eating healthy snacks.
• Wear sunscreen with SPF 15 or higher and UVA/UVB protection, and reapply often.
• Find an air-conditioned place to cool off. When the National Weather Service has issued an Excessive Heat Warning for the Kansas City area, we open our Y centers to the community during the hottest part of the day and serve as Cooling Centers from 1-4 p.m. Learn more. For a list of additional cooling centers throughout the community, call United Way of Greater Kansas City’s 2-1-1 hotline or search 2-1-1 resources online.

Although anyone can suffer from heat-related illness, some people are at greater risk than others. Check regularly on young children and the elderly, as well as people who have a mental illness and those who are physically ill, especially with heart disease or high blood pressure.

For more information on heat-related illnesses and prevention, visit the Centers for Disease Control and Prevention website.