Fluids. The absolute, 100 percent, most important aspect of fighting off heat exhaustion and heat stroke is to consume plenty of fluids. Plenty means PLENTY!!!! You should have a water bottle next to your hand at all times during the day, and you should be sipping out of that bottle constantly.
In the Gulf, we used peer-pressure to "tease" everyone into always holding a water bottle, or having a canteen on their belt at all times. In extreme heat, even though you don't feel thirsty, you are probably dehydrated. A general rule of thumb is the darker your urine is, the more dehydrated you are. If it helps you to drink more, feel free to flavor the water with Gatorade mix, or Koolaid. Avoid coffee's, cokes, and tea, as these contain caffeine, which can accelerate fluid loss. Alcohol also speeds up dehydration of the body.
Rest. Get as much rest as possible, and don't exert yourself during the hottest periods of the day. Mow that lawn at 7:00 A.M. in the morning, or 8:00 P.M. at night instead of at 2:00 P.M. in the afternoon.
Fans. At many times fans are good, but they are virtually worthless at temperatures above 90 degrees or when the humidity exceeds 35 percent. When using a fan, remember, you're cooling your body by evaporating your sweat, which increases the rate of body fluid depletion. Drink extra water when using a fan.
Wear a Hat or Scarf. Much heat is absorbed into the body from the head in direct sunlight. This is one reason why Middle Eastern cultures developed wearing head coverings. Copy this survival technique by covering your head with a hat or scarf while outdoors.
Cool Down Once per Day. Studies have shown, over and over, that the effects of heat are cumulative. Most cases of heat exhaustion or heat stroke occur after the third day of the heat wave. This is especially true during those heat waves when the temperatures at night do not cool down significantly. People without air conditioners should strive to cool their bodies down at least once per day by taking a cool bath, or visiting an air-conditioned mall or movie theater. Give your body a couple of hours break from the heat each day, and it will be that much more able to withstand future heat.
Remember, in much harsher parts of the world, people have been surviving extreme heat without air-conditioning for centuries. It takes being careful, staying aware of what's going on with your body, and a little bit of common sense. When in doubt, drink more water!
