The sun on your face and the warm breeze in your hair is a hallmark of summer. It’s full of sunny days and cool nights and fun for all. Right? Except for those days when the heat is unbearable. Sometimes the sun doesn’t seem quite so friendly when it’s 100 degrees outside. If you’re dealing with a super hot day it’s important to stay healthy. Heat exhaustion and dehydration can lead to serious problems. Here are some tips to stay cool in the heat:

Keep hydrated all day. Drink water and sports drinks throughout the day. If you wait till you’re thirsty to have something to drink it means you’re already starting to feel dehydrated. Don’t wait for the kids to ask for water, have it on hand and offer it to them. Consider eat water filled fruit for a snack, such as watermelon.

If the heat is unbearable try to find an air-conditioned place, such as your library. Spending a little bit of time out of the heat can make a difference in how you feel. If you need to run errands to the grocery store do it during the day so you get the blast of cold air while you shop.

Never, ever leave anyone in a closed car, even if you’re just running into the store quickly. The heat in a car can be deadly. This goes for pets too!

Limit strenuous activities to the early and late hours of the day. It gets hottest during the afternoon so that isn’t when you want to be going for a bike ride or a run.

Check your communities UV index for the day to see how powerful the sun’s rays are and then plan accordingly: high SPF sunscreen, limiting sun time and wearing lightweight clothes.