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.

當(dāng)炎炎夏日來臨，你開始需要將塑料瓶灌滿水時，了解一下幾個防暑小竅門吧！

飲食

不宜喝很冰的飲料，以免引起胃痙攣。

不要等到很渴的時候才喝水。這時你可能已經(jīng)脫水了。

如果常在戶外活動，每小時至少需要補充16至32盎司的水分。

多吃水分豐富的食物，黃瓜、桔子、蘋果和西瓜是最好的選擇。

多吃低鹽食品，如：生杏仁、水果、蔬菜以及其他一些未經(jīng)腌制的堅果。含鹽量高的食品容易讓人口渴，并易使人脫水。

戶外活動須知

使用SPF值至少為15的防曬霜。

常去蔭涼處休息，給身體降溫。

上午11點至下午3點是一天中最熱的時段，不宜進行大量戶外活動。

保持涼爽

穿輕便、寬松的衣服。

戴上寬邊帽遮陽。

Vocabulary:

stomach cramps : 胃痙攣

SPF: Sun Protection Factor （防曬系數(shù)）

sunscreen: 防曬霜