12:41 PM PDT on Thursday, July 20, 2006

Compiled by KGW Staff

The following tips for avoiding heat stroke are from the Oregon chapter of the American Red Cross:

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--Dress for the heat. Wear lightweight, light-colored clothing. It’s also a good idea to wear hats or to use an umbrella for shade.

--Drink a lot of water. Carry water or juice with you and drink continuously even if you do not feel thirsty. Avoid alcohol and caffeine, which dehydrate the body.

--Eat small meals and eat more often. Avoid foods that are high in protein which increase metabolic heat.

--Avoid using salt tablets unless directed to do so by a physician.

--Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4 and 7 a.m.

--Stay indoors when possible.

--Take regular breaks when engaged in physical activity on hot days. Take time out to find a cool place. If you recognize that you, or someone else, is showing the signals of a heat-related illness, stop activity and find a cool place.

Here are some more specific tips from ER doctors:

Stay well hydrated • Aim for two to three quarts of fluid per day.

• Water is good, but don't limit your intake to just water. You also need electrolytes, which you can get from a variety of sports drinks.

• Caffeine beverages and sodas with caffeine dehydrate you. Since the goal is to stay well hydrated, stay away from caffeine.

• If you're thirsty, you've waited too long.

• One way to tell if you're getting enough fluid is to look at your urine. It should be clear. Yellow urine means you need to drink more water.

• Limit alcohol intake during hot weather. It doesn't count toward your water consumption and it can impair your judgment. Be smart about your outdoor activities

• Unless your job requires you to be outdoors, stay inside.

• If you have to be outdoors, avoid strenuous activities between the hottest times of the day, typically 10 a.m. to 4 p.m.

• If you need to be outdoors, prime the pump before you go. In other words, start your fluid intake before you take your first step outside.

• Wear sun block and a hat. • Use a water spritzer to cool off. Battery-operated, hand-held fans may also be helpful. Some people need extra precautions

• "Before the day is over, call your mom and check on her," says Ginny Posey, emergency-department director. High heat can cause people to be confused. So be sure to check on your elderly relatives or neighbors to see how they're doing.

• The very young and the elderly are most susceptible to thermal-regulation problems. Their bodies simply have a harder time regulating heat. They especially should avoid the outdoors and manage their fluid intake. This is also true for people with chronic illnesses, like those on dialysis.

• Children can become dehydrated much more quickly than adults. Be sure they get enough fluid and follow all heat and sun-safety procedures.

• Don't overdress your newborn. If you're wearing a tank top and shorts, then a similar outfit for your baby is appropriate, whether it be a shorts outfit or simply a t-shirt and diaper. Stay in the shade. Use a lukewarm washcloth to cool baby. And carry a blanket to protect the baby when you enter air-conditioned extremes.

• Some medications can cause problems during heat spells, particularly some psychiatric medications and diuretics. Talk with your pharmacist if you have concerns. Be safe in the water • When it gets hot, you may be tempted to jump in the river to cool off. Be careful. Remember, Oregon rivers are cold, even on hot days. • Wear a life jacket on the boat and in the river.

• Do not consume alcohol.

• Children need close parental supervision in the water, as do some people who have mental or physical disabilities.

• If you have a home pool, make sure it has a fence around it. Warning signs and what to do if you experience them

• Heat illness progresses through three stages: heat cramps, then exhaustion, then heat stroke. If you experience heat cramps, you'll have muscle cramps and feel dizzy. You need to get in the shade and use a cold compress and take fluids.

• In heat exhaustion, you'll sweat profusely, and be pale. You need to get in the shade, and use a cold compress and fluids. IV fluids may be needed.

• "If you are having a heat stroke, you will be very pale and have a fever. You won't be able to sweat and you will be mentally confused. Your body core temperature has gotten too high. Call 9-1-1! ," says Dawn Leighton, M.D., an emergency physician with Salem Hospital. Heat related illness can cause serious problems. You can reduce your chance of feeling tired or becoming seriously ill with a few simple steps.