It is not just your imagination - summers are getting hotter and lasting longer. While this concerning trend has many ramifications for agriculture and the environment, it also poses a health threat.

People working or exercising outdoors during the summer and those without adequate home cooling systems can experience heat stress: a state in which the body's core temperature rises to dangerous levels due to the inability to get rid of excess heat.

Learn a few easy-to-implement tips to help you keep your cool when the temperatures rise.

Up Your Beverages

Dehydration occurs when your body loses more fluids than you consume and cannot perform essential functions. It is especially important to replace these lost fluids in hot weather. Because you cannot always rely on thirst to indicate a need for more liquids, it is smart to proactively increase your intake.

Ensure you drink the right amount of plain water for your age and specific health and activity needs. If this is a challenge, add a slice of lime, lemon, or cucumber to improve the taste of your water. Dropping in a few fresh berries or a mint leaf is also a lovely way to enhance the flavor.

Other ways to add more liquids to your summer diet include:

• Whipping up a smoothie for breakfast with frozen berries, leafy greens, and a plant- or whey-based protein powder
• Keeping a pitcher of iced caffeine-free coffee or herbal tea in the fridge
• Replacing sugary sports or energy drinks with 100% coconut water, low in calories and carbs and high in electrolytes like potassium, sodium, and magnesium
• Drinking 100% fruit or vegetable juices

Focus on Lighter Foods

"Cool as a cucumber" is a cliche for a reason. It is one of many beneficial summer foods rich in water. Choosing meal menus and snacks comprised of high-moisture-content foods is an easy and tasty way to increase hydration. Good choices in addition to cucumber include:

• Watermelon, cantaloupe, and honeydew melon
• Berries, peaches, and citrus fruits
• Lettuce, spinach, and other leafy greens
• Zucchini and summer squash
• Celery and tomatoes

Large salads with small amounts of lean protein at lunch and dinner paired with cold soups, such as gazpacho or borscht, can be very satisfying. Snack on water-rich fresh fruit between meals to keep your energy up and your core temperature down.

Things To Avoid in the Summer Months

Foods and beverages that might be fine during the winter may not agree with you in summer's heat. Be mindful of the following factors that can affect your comfort levels.

• Excessive amounts of caffeine - While it is fine to enjoy your morning cup of coffee, switch to more healthy options later in the day. Caffeine acts as a diuretic and can exacerbate dehydration.
• Fatty and deep-fried foods - Oily foods and red meats are calorically dense and harder to digest in hot weather. They can leave you feeling bloated and sluggish.
• Exerting yourself outdoors during the peak-heat hours. Heat stroke happens when you cannot sweat enough to lower your body temperature in extremely hot or humid weather. You should always schedule vigorous physical activity, or even milder forms of exertion such as gardening and running errands, for the cooler early morning or evening hours.
• A lapse in health insurance coverage - The active summer season is no time to be without medical insurance. If you are unemployed or have a student coming off your policy, ask your insurance agent about the benefits of a short-term medical plan to protect your family from unexpected health care expenses.