Summer is the ideal time to enjoy outdoor activities such as swimming, hiking, biking and so much more, but summertime is also associated with more than 1,000 completely preventable deaths each year.

“Heat stress can even occur while riding a motorcycle long distance and while riding bicycles,” said Joe Colson, Fort Jackson’s installation safety director. “Heat exhaustion occurs due to the exposure to heat for long periods of time without proper hydration.”

Heat stress is very serious during the summer months and if you’re unaware of the symptoms, they could lead to cardiac arrest or heat stroke. Symptoms of heat stress are headache, nausea, dizziness, weakness, irritability, thirst, heavy sweating, and elevated body temperature.

Luckily, everyone can take a few preventive measures to keep heat injuries at bay and have a safe and enjoyable summer.

The first thing to remember is to stay hydrated.

The amount of water you should drink varies based on your age, gender, medications you’re currently taking and your health. Although it can vary, the Institute of Medicine recommends that men should drink at least 13 cups of water and women should drink at least 9.

It sounds simple, but don’t forget heavy physical activity can cause you to sweat and become dehydrated. So, hydrate throughout the day and replenish your electrolytes with sports drink if you plan to exercise or do outdoor activities more than an hour.

If you’re lying on the beach and sipping an alcoholic drink, there’s no need to drink water, right? Wrong!

“Alcohol causes you to dehydrate,” Colson said. “You need to avoid alcoholic beverages completely if you plan to be boating, swimming or going to the beach.”

Alcohol not only impairs your moto skills and judgement, but also your body’s ability to regulate your temperature.

Next, dress for the heat and humidity.

Summers in the midlands can easily reach upwards of 90°F and humidity levels of more than 65%. For those that recently relocated from cooler climates, it gets hot, and you may not realize you’re nearing heat exhaustion until it’s too late.

To help combat the heat, wear clothes that are lighter colors and materials so that sweat can easily evaporate from your body. In times of high humidity, it’s also best to wear fabrics that are moisture-wicking, because humidity also can prevent your body’s ability to produce sweat. Don’t forget a wide-brimmed hat, sunglasses, and proper sunscreen.

Although everyone should be wearing sunscreen outdoors to prevent harmful UV rays, ensure it’s sweat-resistant sunscreen, which is typically labeled as “sport.” Don’t forget to apply sunscreen in milder temperatures and when it’s cloudy or overcast and reapply it throughout the day.

Schedule outdoor activities wisely.

The hottest part of the day is around 3 p.m. If possible, move strenuous, outdoor exercises to the early morning. If that’s not possible, try moving your activities indoors. If you’re barbecuing or swimming, try to take a break between 3 – 5 p.m. until the heat and humidity are lower, reducing your likeliness of heat injuries.

If you simply can’t prevent being outdoors during the hottest part of the day, seek air conditioning or shade as much as possible, hydrate and replenish electrolytes as much as possible. Also, ensure you take frequent breaks and let your battle buddy know if you’re feeling unwell or showing any signs or symptoms of heat stress.

Don’t forget about your pets during the heat. You may think, “they have a fur coat, they’re used to being warm,” but dogs and cats can’t sweat.

Keep an eye on pets and if they’re panting excessively in the summer, they are likely stressed and having difficulty breathing or overheating.

Don’t ever leave pets or children alone in the car to go shopping, even if it’s only for a few minutes. According to the Centers for Disease Control and Prevention, it only takes 10 minutes for the temperature of a car parked in the sun to increase by almost 20 degrees, even with the windows cracked. The National Safety Council said that on average, 38 children under the age of 15 die each year from heatstroke after being left in a vehicle.

“Heat stress and overexertion account for more than 3 million emergency room visits per year,” Colson said. “Let’s prevent the preventable by staying hydrated and limiting our time outside in high temperatures.”