[视频文本]
When the temperatures approach dangerous levels, you need to know how to keep cool to avoid heat-related illnesses — and even death.

 

You Will Need

*Shade
*Sunscreen
*Hat
*Lightweight, light-colored clothing
*Fluids
*Appropriate food
*Cool water
*Air conditioning
*Pool or cooling center
*Ice cream

 

People who are on fluid-restrictive diets or have a problem with fluid retention should consult a physician before increasing their consumption of fluids.

Step 1: Stay out of the sun 远离太阳：找个阴凉地，抹上防晒霜，戴上遮阳帽，穿浅色衣服。
Stay out of the summer sun. Find shade and, if you have to be in the sun, make sure you’re wearing sunscreen and a hat. Wear lightweight, light-colored clothing to reflect heat and sunshine.

Step 2: Stay hydrated 喝大量的水：不要喝酒，咖啡以及含糖饮料。
Drink plenty of water — even if you’re not thirsty. Avoid alcohol, caffeine, and sugary drinks as these tend to dehydrate you.

Step 3: Eat right 合理的饮食：吃的要清淡。
Avoid proteins and other foods that require an increased metabolic rate for your body to process. Increased metabolic heat production also increases water loss.

Step 4: Use cool water 用冷水来给身体降温，不过要注意，太冰的水会刺激身体。
Take cool showers or baths, spritz yourself with cool water from a spray bottle, drape your head and neck with towels soaked in cool water, and soak your feet in cool water baths.

Avoid extreme temperature changes, which may make you feel nauseous or dizzy.

Step 5: Use air conditioning 待在空调底下，等太阳快落山了再出门。
Use an air conditioner, or stay in well-ventilated rooms with fans if you don’t have air conditioning. Spend the hottest part of the day — 11 a.m. to 4 p.m. — in air-conditioned places such as movie theaters or shopping centers.

Step 6: Use cooling centers 待在水池或喷泉边。
Locate a pool or cooling center in your area if you live in or near a larger city. Many municipalities use public libraries or other city buildings as cooling centers during heat waves.

Step 7: Avoid strenuous activity 不要做太剧烈的运动。
Avoid physical labor, exercise, or other strenuous activity during the hottest times of the day. If you have to perform strenuous activities, do them between 4 a.m. and 7 a.m.

Step 8: Care for friends, neighbors, loved ones 多关心朋友、邻居和亲人。
Check on the elderly, children, and people with special needs frequently during a heat wave. Now, go round up the neighborhood children, get some ice cream, and stay cool!

During the summer of 1896, a heat wave that lasted for 10 days killed almost 1,500 people in New York.