Mariel Segarra

And if it's really hot out, skip the beer or the cocktail.

It's just going to dehydrate you and increase your risk of heat exhaustion.

Here's Paul Schramm from the Centers for Disease Control and Prevention.

Now, if you're outside and you need to cool down quickly, try putting an ice pack or a wet towel on the back of your neck, under your armpits, or on your groin, because some of the body's major blood vessels are closer to the skin in those areas.

Dr. Renee Salas is an attending physician at Massachusetts General Hospital, and she has some tips for when you're indoors.

For instance, keep your curtains closed.

Opening up the house when it's cool, like in the morning, and using fans to try to bring that cool air in.

You can do the same thing at night.

Open the windows to let the heat out from the day.

By the way, she mentioned ovens.

If you're giving yours a rest on a hot day, salads and green bowls are a great alternative.

Anything you can throw together with minimal cooking.

I like to make quinoa on the stovetop and then toss in garbanzo beans, raw cherry tomatoes, fresh dill, olive oil, vinegar, salt, pepper, raisins, and sometimes pickled carrots.

It's really good.

Or you could make an arugula salad with goat cheese, fresh blueberries, and walnuts.

That brings me to takeaway four.

Summer is a great time to eat more whole foods.

We know that ultra-processed foods are bad for our health.

Here's NPR health correspondent Maria Godoy.

We also know that fruits and vegetables are packed with nutrients, which is why nutrition experts tell you to eat the rainbow.