Don't let the sun catch you frying.

RODALE NEWS, EMMAUS, PA—It's another summer of severe heat waves. This year, temperatures well over 90, and in some places, well over 100, degrees have been recorded.

The extra-hot weather is certainly uncomfortable, but it has the potential to be more than an inconvenience. Our bodies can cope with high temperatures through mechanisms like perspiration. But there is a point beyond which maintaining our inner thermal balance, or keeping our body temperatures around 98.6 degrees, becomes impossible. The result: what doctors call "heat illnesses." Two of the most common heat illnesses are heatstroke and heat exhaustion.

Heat Exhaustion

The U.S. Centers for Disease Control (CDC) defines this as the body's response to an extreme loss of water and salt, usually through excessive sweating. Someone suffering from heat exhaustion might experience:

• Dizziness
• Nausea
• Fatigue
• Muscle cramps
• Fast and shallow breathing

What to do: For this type of illness, you do not need to go to the emergency room, but it is very important to cool down as soon as possible. Heat exhaustion can be relieved in about 30 minutes by going into a cool environment, drinking cold water, or using a damp towel, bath, or shower to regain proper body temperature.

Heatstroke

By the CDC's definition, heatstroke occurs when the body becomes unable to control its temperature. Body temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Symptoms include:

• Hot, dry skin or profuse sweating
• Hallucinations
• Chills
• Throbbing headache
• High body temperature
• Confusion or dizziness
• Slurred speech

What to do: Heatstroke is a medical emergency; if it occurs, or appears to be happening, the first step is to call 911. Next, immediate cooling should be promoted through fanning, spraying water, or soaking clothing with water.

How to protect yourself:

• Drink up. Regardless of how active you are, drink (nonalcoholic) beverages while you're in the summer sun BEFORE you start to feel thirsty.

• Time your exercise right. If you must be physically active outdoors, try to do it in the morning or evening.

• Keep it shady. If you have to spend time outdoors during extreme heat, rest in shady areas or in air-conditioned buildings (if possible).

• Plan for protection. Wear a wide-brimmed hat to keep you cooler, wear sun-protective clothing, and understand that sunscreens can't completely protect you from the sun's UV rays.

• Take proper precautions. If you need to exercise in the heat, exercise with a buddy who can make sure you stay clear of symptoms of heat illness, and vice versa. And lastly, remember that awareness is key; be aware of how you're feeling when you're outside in the summer heat, and be alert for symptoms of heat illness in others (especially the very old, the very young, those who are overweight, and those who are ill).

While you're inside, take steps to keep your home at a comfortable temp, and try these 8 easy and cheap ways to stay cool!

For more information about heatstroke, heat exhaustion, and other illnesses, check out the CDC's extreme heat guide.