当炎炎夏日来临，你开始需要将塑料瓶灌满水时，了解一下几个防暑小窍门吧！

饮食

　　Avoid very cold beverages, which can cause stomach cramps.

不宜喝很冰的饮料，以免引起胃痉挛。

　　Don't wait until you are thirsty to drink fluids. You could already be dehydrated.

不要等到很渴的时候才喝水。这时你可能已经脱水了。

　　If you're active outdoors, drink a minimum of 16-32 ounces of water each hour.

如果常在户外活动，每小时至少需要补充16至32盎司的水分。

　　Eat foods high in water content: The best are cucumbers, oranges, apples and watermelon.

多吃水分丰富的食物，黄瓜、桔子、苹果和西瓜是好的选择。

　　Eat low-sodium foods: Raw almonds, fruits, vegetables, other unsalted nuts. High-sodium foods will make you more thirsty and more dehydrated.

多吃低盐食品，如：生杏仁、水果、蔬菜以及其他一些未经腌制的坚果。含盐量高的食品容易让人口渴，并易使人脱水。

　　Wear a minimum SPF15 sunscreen.

使用SPF值至少为15的防晒霜。

　　Rest frequently in shade to let your body's temperature recover.

常去荫凉处休息，给身体降温。

　　Limit outdoor activity between 11 a.m.-3 p.m. when suns is at its peak intensity.

上午11点至下午3点是中热的时段，不宜进行大量户外活动。

保持凉爽

　　Wear lightweight, loose-fitting clothing.

穿轻便、宽松的衣服。

　　Wear a wide-brimmed hat to provide shade.　

戴上宽边帽遮阳。