Thankfully, there are steps you can take to protect yourself from the heat so you can safely enjoy the fun activities summer offers.

Heat and Humidity: The Muggy Combination

In the summer, Frisco's daytime high temperatures frequently go into the triple-digit range. When the human body overheats, it sweats to cool itself down.

Sweat's cooling effect happens due to a scientific principle in physics that uses evaporation to eliminate excess heat. Although it's extremely efficient at cooling you down when the air is dry, it doesn't work well on humid days.

Humid air is already filled with water vapor. The higher the humidity level, the less water can be added to the air. This makes your sweat drip off you instead of evaporating and hinders your body's natural cooling process.

Heat Illnesses and Their Symptoms

Heat can have multiple effects on your body, including causing cramps, headaches and skin rashes. The temperature doesn't have to be excessive for you to experience a heat-related illness, especially if you're actively working or exercising.

Heat Syncope

Sometimes when you're active in hot temperatures, you can experience sudden dizziness. This condition is called heat syncope and can cause you to feel faint and potentially fall. If you experience it, carefully move to a cool place where you can get a drink and elevate your feet.

Heat Edema

Edema happens when the body retains fluids and swells. Although usually caused by illnesses and prescription side effects, it's also triggered by heat. If putting up your feet for a while doesn't bring down the swelling, talk with your doctor and care team about other potential causes.

Heat Exhaustion

Heat exhaustion is a precursor to heat stroke and should be taken seriously. It happens when your body can't cool down in high temperatures. Symptoms include thirst, dizziness, weakness and nausea. If your skin feels cold or clammy despite the heat, contact a caregiver or loved one and immediately get into a cool room. If resting and drinking water don't help you feel better quickly, seek medical assistance.

Heat Stroke

Heat stroke happens when the body reaches dangerously high temperatures. If you or someone you know faints, becomes confused or experiences an irregular heartbeat while in the heat, contact medical emergency personnel. It's common to stop sweating during a heat stroke and for skin to become flushed and dry. Don't simply wait until help arrives; immediately start trying to cool down with fans, water and air conditioning.

Beating the Heat

Outdoor activity and the lack of air conditioning can be dangerous during the summer, but you don't have to give up your favorite hobbies. The key is to stay proactive and plan your schedule around the hottest parts of the day.

Here in Bethesda Gardens Frisco, we encourage our residents to participate in outdoor activities, such as walking and gardening. To engage in them safely, get an early start and beat the heat by finishing outdoor plans in the morning. You may also want to consider taking up an interior walking route in the local mall or planting a windowsill garden during the hottest parts of the summer.

When you do head outside, limit your time and make sure a friend or loved one knows your schedule and can check on you. Dressing in loose, lightweight clothing can help you stay cooler, and you'll need to wear a hat and broad-spectrum sunscreen. To make sure you're properly protected from burns, select one rated SPF 15 or higher and follow the instructions on the package.

The Importance of Hydration

Hydration is the key to success in hot weather. Drinking plenty of fluids gives your body the fuel it needs to cool down internally and to sweat away excess warmth. Because sweat consists of water, salt and other minerals, it's important to add electrolyte and mineral water to your routine to replenish any lost nutrients.

Talk with your doctor about how much water you should drink daily during the summer. They'll advise you on how to increase your intake and safe ways for individuals on a liquid-restricted diet to avoid dehydration.

Easy Ways to Stay Hydrated

Beverages containing sugar, caffeine and alcohol can actually worsen dehydration. To truly quench your thirst, reach for water, electrolyte drinks and sugar-free juice. Flavored water can add an interesting twist to your selections, but be careful to read the labels to avoid unhealthy sugars and additives.

A refreshing way to reach your hydration goals is to add cold soups and light salads to your meal plans. Vegetables such as lettuce, celery, cucumbers and zucchini are mostly water. Cottage cheese, ricotta cheese and Greek yogurt can also enhance your liquid intake.

For sweet and satisfying desserts, consider blending frozen peaches and skim milk into a fast shake or chopping a fruit salad with apple, banana and strawberry slices. Grapes, navel oranges and baby carrots make good hydrating finger snacks.

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