So as you refill those plastic water bottles, battle the heat with these tips.

What you eat, drink

Avoid very cold beverages, which can cause stomach cramps.

Don't wait until you are thirsty to drink fluids. You could already be dehydrated.

If you're active outdoors, drink a minimum of 16-32 ounces of water each hour.

Eat foods high in water content: The best are cucumbers, oranges, apples and watermelon.

Eat low-sodium foods: Raw almonds, fruits, vegetables, other unsalted nuts. High-sodium foods will make you more thirsty and more dehydrated.

Careful outdoors

Wear a minimum SPF15 sunscreen.

Rest frequently in shade to let your body's temperature recover.

Limit outdoor activity between 11 a.m.-3 p.m. when suns is at its peak intensity.

Keep cool

Wear lightweight, loose-fitting clothing.

Wear a wide-brimmed hat to provide shade.

当炎炎夏日来临，你开始需要将塑料瓶灌满水时，了解一下几个防暑小窍门吧！

饮食

不宜喝很冰的饮料，以免引起胃痉挛。

不要等到很渴的时候才喝水。这时你可能已经脱水了。

如果常在户外活动，每小时至少需要补充16至32盎司的水分。

多吃水分丰富的食物，黄瓜、桔子、苹果和西瓜是最好的选择。

多吃低盐食品，如：生杏仁、水果、蔬菜以及其他一些未经腌制的坚果。含盐量高的食品容易让人口渴，并易使人脱水。

户外活动须知

使用SPF值至少为15的防晒霜。

常去荫凉处休息，给身体降温。

上午11点至下午3点是一天中最热的时段，不宜进行大量户外活动。

保持凉爽

穿轻便、宽松的衣服。

戴上宽边帽遮阳。

Vocabulary:

stomach cramps : 胃痉挛

SPF: Sun Protection Factor （防晒系数）

sunscreen: 防晒霜