Stay Hydrated

• Drink plenty of water and eat water-dense foods like cucumbers and watermelon.
• Avoid drinks with caffeine and alcohol.
• Replace salt lost from sweating by drinking sports drinks or beverages that contain electrolytes, such as sodium and potassium.

Keep Your Cool

• Avoid eating hot and heavy meals.
• Stay inside when possible or find air-conditioned places to cool off.
• Avoid spending time outdoors during the hottest part of the day.

When You Go Outside

• Wear loose, lightweight clothing and a hat.
• Apply sunscreen with at least SPF (Sun Protection Factor) 15 every time you are outside.
• Plan your outdoor activities in the morning and evening when temperatures are cooler.
• Take frequent breaks in the shade or indoors.

Stay Informed

• Track extreme heat in your area or travel destination with the CDC Heat & Health Tracker.
• Check your local news for extreme heat alerts and safety tips.

Use Insect Repellent

• Find an EPA-registered insect repellent that’s right for you.
• If also using sunscreen, always apply insect repellent after sunscreen.
• Follow the product label instructions and reapply insect repellent as directed.

Control Mosquitoes Indoors and Outdoors

• Use screens on windows and doors. Repair holes in screens to keep mosquitoes outdoors.
• Use air conditioning, if available. Mosquitoes do not like cooler temperatures.
• Stop mosquitoes from laying eggs in or near water by removing standing water in items such as tires, flowerpot saucers, and birdbaths.
• Tightly cover water storage containers, such as buckets and rain barrels, so mosquitoes cannot get inside to lay eggs.

Protect Babies and Children

• Dress your child in clothing that covers arms and legs.
• Cover strollers and baby carriers with mosquito netting.
• Adults, spray insect repellent onto your hands and then apply to a child’s face. Do not spray repellent directly onto a child’s face.

Travel

• Learn about current risks where you are going.
• Remember to pack repellent, clothing, mosquito nets and other items you might need to protect yourself from mosquitoes when traveling.