With summer officially arriving today and temperatures expected to be in the upper 80s and 90s into next week, Emplify Health by Bellin has some advice for avoiding the dangerous effects of high heat, especially if active outdoors —

— Drink more nonalcoholic fluids: No matter your activity level, drink more water. Don’t wait until you’re thirsty to drink. Consuming plain water or drinks with electrolytes can help you stay hydrated and energized. Don’t drink liquids that contain alcohol or large amounts of sugar sugar-filled drinks and alcoholic beverages cause you to lose more body fluid and can dehydrate you faster. Keeping water nearby can help encourage more frequent intake.

— Stay indoors and, if possible, in air conditioning: If your home does not have air conditioning, go to a location such a library, shopping mall, fitness center or grocery store. Many local establishments open their doors during times of extreme heat to allow community members a space to cool off and recharge. Spending even a few hours in air conditioning can help your body stay cool when you go back into the heat.

— Electric fans are NOT the answer: Fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath or moving into an air-conditioned place is a much better way to cool off.

— Wear lightweight, light-colored, loose-fitting clothing: Light clothing reflects heat and dark clothing holds heat plus, for children who are swimming, wearing light-colored swimsuits makes them easier to spot in the water. Loose-fitting clothing will allow your body to sweat and rid itself of heat.

— NEVER leave anyone in a closed, parked vehicle: Anyone can suffer from heat-related illness; however, being left in a closed vehicle can lead to faster dehydration and even death. Even a few minutes left in a vehicle can cause life-threatening damage.

— Check on those at risk: Some people are at greater risk of heat illness than others. Check regularly on infants and young children, people age 65 and older and individuals with mental illness, as well as those who are physically ill, especially with heart disease or high blood pressure.

— Limit physical exercise: If you still want to meet your daily or weekly exercise goals, keep hydration levels up. Drink two to four glasses of cool, nonalcoholic fluids each hour. Sports drinks with electrolytes can help replace the salt and minerals you lose in sweat. Limit your activity to morning and evening hours when temperatures are at their lowest and take plenty of rest breaks in shady areas. Consider indoor exercise in your air-conditioned home or at a gym as an alternative.

— Protect yourself from the sun: Even on cloudy days, the sun’s UV rays can penetrate through. Wear a wide-brimmed hat can also be great for keeping you cooler and sunglasses and apply sunscreen with an SPF of 15 or higher. Look for sunscreen products such as lotions, sprays and lip balms that say “broad spectrum” or “UVA/UVB protection” on their labels.