Have you been outside recently?

The high summer heat is upon us with temperatures in the 90s and heat index temperatures reaching 115. Heat safety should be a top priority for yourself and your family.

The July Fourth holiday weekend is here, which means many people will want to head for the cooling waters of the Gulf of Mexico, but preparing for a day at the beach should start the day before.

“Hydration should start 12 hours before you plan to go out and participate in activities or spend all day on the beach,” recommends Mike Kimmerling, Orange Beach Fire chief. “Once you are on the beach for a few hours and start hydrating, you are behind.”

Become familiar with the signs of heat exhaustion and how to address the symptoms. Key heat exhaustion signs to watch for include:

• Feeling faint or dizzy
• Excessive sweating
• Cool, pale, clammy skin
• Nausea or vomiting
• Rapid, weak pulse
• Muscle cramps

If someone in your group starts to show symptoms, it is essential to cool down by pouring cold water down your or their back and placing ice cubes in your or their armpits or groin area. Take a dip in a pool, get into the Gulf – unless the water is too dangerous according to the flag system – or seek shade. Make sure you or they are also drinking water.

If symptoms persist or worsen, call 9-1-1.

“Never be afraid to call 9-1-1 and get us out,” Kimmerling said. “That is what we are here for; that is what we do. We want to come out proactively and make sure everyone is OK.”

Orange Beach and Gulf Shores lifeguards are trained to help as well.

“Lifeguards are trained to identify the signs and symptoms of heat-related emergencies as well as the treatment,” said Melvin Shepard, Gulf Shores Fire and Emergency Services chief of staff.

Be prepared before hitting the beach or spending the day outside this summer:

• Limit exposure between 1 and 4 p.m. when temperatures are typically the hottest.
• Avoid alcohol consumption and stay hydrated.
• Wear light-colored clothing.
• Protect your eyes with sunglasses.
• Wear sunscreen

During this heat, it is also essential to check on elderly, sick and homebound individuals to help ensure they are safe and have working air conditioning.