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US heat wave doesn’t have to derail summer fun or fitness. Here are hydration tips, what to eat and when to exercise By Jacqueline Howard A widespread heat wave is building across the United States, and when the temperature is rising, how you eat, drink and exercise can all have an effect on your health. Although it can be extremely dangerous to overexert yourself during a heat wave, your summer activities and workout plans don’t have to completely melt down. An “extreme heat” weather event typically refers to a period of high heat and humidity with temperatures soaring above 90 degrees Fahrenheit for at least two or three days. When this happens, your body may need to work harder to maintain a normal temperature, which can lead to health risks such as heat-related illnesses. Older adults, children and people with certain illnesses or chronic conditions are especially vulnerable to heat risks. But according to the American Red Cross, there are some steps many people can take before and during extreme heat to reduce these risks. Before extreme heat begins: • Stay hydrated by drinking about three-quarters of a gallon of water daily, which is about 12 cups. • Avoid sugary, caffeinated and alcoholic drinks. • Gather emergency supplies, including food, water, drinks with electrolytes, medicine, batteries, sunscreen, wide-brimmed hats and lightweight, loose clothing to wear. • Ensure that indoor air-conditioning is in working order. • If you don’t have air-conditioning, find nearby locations where you can stay cool, such as a public library, shopping mall or public cooling center. • Talk with your doctor about how heat may affect you if you have a medical condition or are taking medicines. It’s also important to know the signs of heat-related illnesses, among which heat stroke is the most serious. It happens when the body’s temperature rises to 106 degrees Fahrenheit or above within 10 to 15 minutes, which can be life-threatening.