Stay hydrated on a hot day

Drink before you feel thirsty

On a hot day, have a glass when you wake up and another every hour or so while you are outside.

Eat your water

Watermelon, cucumber, oranges and berries all contribute to your fluid intake and make a refreshing snack.

Plan around the heat

Move walks and workouts to the morning or evening. The hours from noon to 4 PM are usually the hottest.

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Dress and rest for it

Light, loose clothing and shade breaks make a real difference.

Know the warning signs

Dizziness, headache, nausea or a sudden stop in sweating means get somewhere cool and drink water. Seek medical help if it does not pass.