How to Beat the Texas heat.

Rio San Antonio Cruises boat drivers Megan and John1. Stay out of the sun. Limit your outdoor activity. Use sunscreen!
2. Dress appropriately. Wear sunglasses and hats with brims. Wear lightweight,light-colored, loose-fitting, long-sleeved clothes made of a breathable fabric such as cotton.
3. Avoid hot, heavy meals. Eat 4 – 5 servings of fresh fruit and vegetables daily with a balanced diet.
4. Know your limits. Seek shade, rest, relax, take deep breaths. Don’t push it.
5. Know the signs of heat cramps, heat exhaustion, and heat stroke.
• Heat cramps: warm, moist skin; heavy perspiration; muscle cramps usually in legs/abdomen; exhaustion
• Heat exhaustion: can quickly become heat stroke; rapid, shallow breathing; weak pulse;
cold, pale, clammy skin with heavy perspiration; total body weakness;
dizziness or fainting; headaches; confusion or irritability
• Heat stroke: convulsions or muscle twitching; hot, flushed, dry skin; deep breathing
followed by shallow breathing; rapid, bouncing pulse initially, then rapid,
weak pulse; collapse; coma; 911 emergency
6. Know the risk factors for heat stroke.
• Dehydration (drinking alcohol or caffeine can cause dehydration) • Elderly
• Heart Disease • Vigorous exercise • Certain medication • Overweight
7. Know the solutions.
Drink lots of liquid. Drink before you get thirsty. Drink cool or cold water, not ice water.
Drink electrolyte-containing drinks. Limit carbonated beverages. Carry drinking
water with you at all times.
Cool your body down. Run cool water over pressure points such as wrists, or use cool
cloths around your neck when feeling warm. Use a water mister and individual


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