Between the senseless use of AI, the numerous data centers popping up everywhere, and the accumulation of bad decisions, we live in an era of extreme weather. According to the U.N., Western Europe experienced the hottest June ever recorded due to the massive heat wave.

While you can help the planet and mitigate these extreme conditions, you also need to take care of yourself. You need to know how to protect yourself in the summer heat so that you don’t get sun poisoning or heat stroke. Here are our top 3 recommendations about dealing with the summer heat.

Wear Light Clothing

When we say light clothing, we’re actually referring to both the color and the material of the clothes. Light colors, especially white, powder blue, and yellow, heat up much less in the sunlight. That can help your body stay cooler, as the light clothes do not absorb as much sunlight as darker colors like black and dark blue do.

More than that, you should try to wear light, breathable materials that allow your skin to cool. We recommend sticking to cotton and linen, in particular. If you need to dress up for work, school, or a date, a linen button-up, which is one of our favorite style tips, is always a good go-to. You can also wear linen pants, cotton T-shirts, and light-colored caps and sun hats.

Drink Liquids

Sweating in the unbearable summer heat is unavoidable, but it leads to your body losing liquids. Even if you don’t sweat that much, the external heat raises your body temperature, which means you’ll need liquids. If you’re out and about, try to grab a reusable bottle of water or an electrolyte-infused water.

While a good iced coffee or a soda can feel refreshing, the caffeine can cause dehydration. That is why you should try to avoid caffeinated drinks on hot summer days, or at least balance them with water. Remembering to drink water in the heat can help protect you from dehydration and the issues that come with it.

Stay Out of Direct Sunlight

While this one is often easier said than done, it’s best for you to stay out of direct sunlight. The hours between noon and 5 p.m. are especially dangerous in the summer. The ultraviolet index scale goes from 1 to 11+, with 11+ being extreme heat. Even if the daily UV index is over 6, you should try to stay out of the direct sunlight.

This period of the day with high UV rays can be especially dangerous for young kids and people over 60 years old. They are more susceptible to sun poisoning and heat stroke, not to mention dehydration. Even if you aren’t in these risky categories, though, you should do your best to stay indoors or in a cool, shaded place outdoors.