To make sure your day at the beach doesn't end in a trip to the emergency room – you’ll need to be aware of one of the common summer bummers; heat-related illnesses.

Prolonged or intense exposure in hot temperatures can cause heat-related illnesses such as heat exhaustion, heat cramps, and heat stroke. Heat exhaustion occurs when the body loses large amounts of water and salt. As in heat exhaustion, heat cramps can strike when the body loses excessive amounts of fluids and salt, and is accompanied by the loss of other essential nutrients such as potassium and magnesium. The most serious of the heat-related illnesses, heat stroke, occurs when the body suffers from long, intense exposure to heat and loses the ability to cool down itself.

By reducing excessive exposure to high temperatures and taking other precautionary steps, most heat-related illnesses can be avoided. Prevention is your best defense to protecting your health when temperatures are extremely high. Remember to keep cool and use common sense. Below are some important prevention tips to follow:

• Drink plenty of fluids, regardless of your activity level - don’t wait until you feel thirsty and don’t drink liquids that contain caffeine, alcohol, or large amounts of sugar — these actually cause you to lose more body fluids.
• Wear appropriate clothing - choose lightweight, light-colored, loose-fitting clothing, a wide-brimmed hat, and sunglasses.
• Schedule outdoor activities carefully - plan your activities during morning or evening hours rather than during the sun’s peak times. Also, try to find as much shade as you can and rest often.
• Pace yourself - if you’re not accustomed to being in heat, don’t push your body to stay out in it all day.
• Learn to build safe sun habits into your family’s daily routine. Lead by example — children will respond better when they see you protecting your skin. Remind them to wear protective clothing when out in the sun, use a sunscreen with an SPF of 15 or higher, and wear a hat that shades their face, neck, and ears.
• Check regularly on those who are at greater risk such as infants, young children, people aged 65 or older and those who are physically ill, especially with heart disease or high blood pressure.

Finally remember that, just a few serious sunburns can increase your child’s risk of skin cancer later in life, so help your children stay safe in the sun by protecting their skin.