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Step 1
Dress in lightweight, loose clothes that do not restrict the body. Heat exhaustion is caused when the body becomes overheated. You can avoid this by wearing clothes that fit loosely, allowing air to circulate between your body and the clothing. Ideally, the clothing should be made of 100% natural fibers, such as cotton or silk.
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Step 2
Stay in the shade as much as possible. If you need to be out in the sun, don a hat or stay under the shade of an umbrella. You can make a makeshift sunshade by simply holding a folded newspaper over your head.
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Step 3
Stay hydrated. A body that does not have enough fluid intake will heat up and develop symptoms of heat exhaustion more quickly than a body that is properly hydrated. Drink eight to ten ounces of water before going out into the sun. While you're outdoors in extreme temperatures, drink four to eight ounces of fluids every hour.
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Step 4
Drink quality fluids. Not all fluids are created equal. Stay away from drinks that have caffeine or alcohol, as well as sugary drinks. Ideally, the fluids you drink while you're in the sun should be water or natural, unsweetened juices with high potassium content (such as fresh cantaloupe juice, watermelon juice, or carrot juice).
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Step 5
If you eat while you're in the sun, eat things that will help keep your body healthy and hydrated. Stay away from salty, processed foods. Opt for fresh vegetables and fruits.
