The summer swelter is upon us and it’s important for seniors to take extra care during the hot and humid days ahead.

Here are 10 tips to stay cool and healthy through the heat:

1. Stay indoors during the warmest times of the day. Schedule any outdoor activity to the cooler parts of the day, which are usually before 10 a.m. and after 6 p.m.
2. Stay hydrated by drinking extra water throughout the day – even if you are not thirsty. The Institute of Medicine recommends 13 cups for per day for men and nine for women.
3. Wear lose fitting clothing that is light weight and light in color.
4. If you are directly in the sun, protect yourself with sunglasses and a hat or umbrella. To protect your skin, use sunblock with SPF 15 or greater while being outdoors.
5. Avoid strenuous activity and demanding chores, and take breaks from activity every 15-20 minutes to rest.
6. Close the shades in your living area to keep the inside cool.
7. Avoid alcoholic or caffeinated beverages, as they can add to dehydration.
8. Check on your neighbors and those around you throughout the day.
9. Find local shelters that officer respite from the heat. Places like the movie theatre, library and senior centers can offer entertainment in a cool environment. Check your local resources to find designated “cooling centers” near you.
10. Watch out for signs of heat stroke exhaustion or other heat related conditions in yourself and others. Symptoms may include weakness, nausea, rapid pulse, and no or heavy sweating.