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We were spoiled by the nice weather in May this year. Perfect temperatures and not a lot of humidity.

But good things don’t last forever, and it seems like the summer heat is finally arriving (even if the official beginning of summer isn’t until a little later this month). Even though many of us are use to North Carolina’s typically sticky heat and humidity – so hot it feels like you’re wrapping yourself in a warm wet blanket when you step outside – no one is immune to its effects.

Extreme heat can be dangerous for the human body.

Here are some tips and guidance for how to stay safe during the hot summer months. I’ve shared them before, but it’s worth the reminder again as the temperatures start to climb.

One mistake many people make is not taking the time to acclimatize to the heat. If you’re inside in the air conditioning all day, your body isn’t going to handle stepping outside into the heat very well. It takes some time to acclimate, so experts recommend spending short periods of time outside in the heat for a few days, especially before going on a vacation that’ll include more time outdoors (like a trip to the beach or plans for a hiking trip).

Personally, I try to walk a few minutes outside each evening to try to get used to the heat.

Don’t forget to “pre-hydrate” and “rehydrate.” Of course, it’s important to drink water while you’re outside in the heat, but it also helps to drink plenty of it beforehand too, and then multiple times as the day continues. Doctors say that most people aren’t hydrated enough on a normal day inside, so it’s a good idea to get in the habit of drinking water whenever you can. (I try to work on this myself too!)

Other mistakes to avoid when its hot: spending too much time in your car (because temperatures can quickly climb higher inside than they are outside); not checking if your medication makes you more vulnerable to heat (ask your doctor); not wearing loose, light clothing (dark clothes absorb heat); and drinking too much alcohol (which will dehydrate you faster, and you might miss the signs of heat-related illness if you’re impaired).

So why’s all this important?

According to the EPA (Environmental Protection Agency), heat kills more Americans than any other weather event, even though most of those deaths are preventable through outreach and intervention.

Heat-related illnesses include heat stroke, heat exhaustion, heat syncope, heat cramps, and heat rash. The Centers for Disease Control (CDC) website explains these illnesses, how to recognize the symptoms, and what to do for people suffering from them.

Heat rash – the least severe of these illnesses – is a skin irritation from excessive sweating, and can be recognized by red clusters of small bumps on the neck, upper chest, elbow creases, and other similar places on the body.

Treatment includes moving to a cooler environment, keeping the rash dry, and applying powder. Ointments or creams can make it worse.

Heat cramps are muscle cramps or spasms in the abdomen or arms or legs. Treatment includes drinking fluids every 15 to 20 minutes (which can be water or a sports drink with electrolytes) and avoiding salt tablets.

Heat cramps can sometimes be the first sign of heat exhaustion, so you’ll want to get medical help if a person has cramps longer than an hour or already has a heart condition.

Heat syncope is a fainting or dizziness episode that happens after standing too long or suddenly rising from a sitting/lying position. Dehydration can be a contributing factor to experiencing this, so treatment includes sitting in a cool place and slowly drinking water, clear juice, or a sports drink.

Heat exhaustion is a severe illness marked by headache, nausea, dizziness, irritability, thirst, heavy sweating, and elevated body temperature. It’s caused by the body’s response to excessive loss of water and salt through excessive sweating.

First aid treatment includes calling for medical help, removing the person from the heat and giving them liquids (frequent sips of cool water), removing unnecessary clothing, and cooling the person with water, cold compresses, an ice bath, or fans.

Heat stroke is the most serious of all the heat-related illnesses because the body is unable to cool down, and can be fatal if treatment is delayed. Symptoms include confusion and altered mental state and slurred speech, loss of consciousness, hot dry skin, seizures, and very high body temperature.

If someone is experiencing heat stroke, call 911 immediately and do not leave them unattended. Move the person to a cooler area and remove outer clothing. Cool the person with cold water or an ice bath (if possible), placing cold wet cloths on the skin, soaking clothing in cool water, and circulating air around the person to speed up the cooling.

How can we avoid these illnesses during this time of year? Along with the tips I shared earlier, some other recommendations include: staying in shaded areas when outdoors, wearing sunscreen, limiting outdoor time to morning or evening hours, and spending as much time as possible in an air-conditioned place. (If you don’t have a functioning AC at home, spend some time in a public place with it instead.)

For more information on the topic, visit cdc.gov/disasters/extremeheat/index.html

Check on your neighbors, family, and friends as the summer continues. Let’s all try to stay cool in the midst of this heat.

Holly Taylor is a staff writer for Roanoke-Chowan Publications. Contact her at holly.taylor@r-cnews.com or 252-332-7206.