So as you refill those plastic water bottles, battle the heat with these tips.

　　What you eat, drink

　　Avoid very cold beverages, which can cause stomach cramps.

　　Don't wait until you are thirsty to drink fluids. You could already be dehydrated.

　　If you're active outdoors, drink a minimum of 16-32 ounces of water each hour.

　　Eat foods high in water content: The best are cucumbers, oranges, apples and watermelon.

　　Eat low-sodium foods: Raw almonds, fruits, vegetables, other unsalted nuts. High-sodium foods will make you more thirsty and more dehydrated.

　　Careful outdoors

　　Wear a minimum SPF15 sunscreen.

　　Rest frequently in shade to let your body's temperature recover.

　　Limit outdoor activity between 11 a.m.-3 p.m. when suns is at its peak intensity.

　　Keep cool

　　Wear lightweight, loose-fitting clothing.

　　Wear a wide-brimmed hat to provide shade.