Above-average temperatures, extreme heat, tropical humidity and several days with a heat index above 100 degrees are on the way, according to the National Weather Service Climate Prediction Center. Extreme heat can be deadly, and Ohio is in the bullseye on the heat map.

Ben Batey, BGSU’s chief well-being officer, said hot weather and outdoor activities don’t always mix well.

“Extreme heat can cause people to suffer from heat-related illness when their bodies are unable to properly cool themselves,” said Batey. “Warmer temperatures can also mean higher ozone levels, so also pay attention to air quality levels during the summer, especially if you have asthma or lung issues.”

Here’s how to keep yourself safe.

Hydration

You need to drink plenty of water to prevent heat illness. The average person needs to drink around three-quarters of a gallon of water, according to the American Red Cross.

The Red Cross also said water is your friend — avoid alcoholic, sugary or caffeinated drinks.

If you’re sweating, combine water with snacks to replace the electrolytes, salt and minerals you may have lost.

Heat-related Illness

There are three types of heat-related illnesses to watch out for. One additional heat-related side effect is heat rash, which Batey said can occur due to blocked sweat ducts leading to a small, itchy, and sometimes painful rash on the skin.

Heat Cramps

Heat cramps are muscle spasms caused by a large loss of salt and water and include heavy sweating with muscle pain.

The Red Cross recommends if you experience heat cramps, move to a cooler space, drink water and get help if the cramps last longer than an hour.

Heat Exhaustion

Signs of heat exhaustion include heavy sweating; cool, pale and clammy skin; a fast, weak pulse; nausea or vomiting; muscle cramps, weakness, dizziness, headache or passing out.

The Red Cross recommends moving to a cooler location, loosening tight clothing, using a fan or mister to cool yourself down and drinking water slowly.

Heat Stroke

Heat stroke is deadly and requires immediate medical treatment, according to The Red Cross.

Signs of heat stroke include a high body temperature above 104 degrees; hot, red, damp skin; a fast, strong pulse; dizziness, confusion or passing out.

The Red Cross said to call 911 immediately and not give the affected person anything to drink.

Staying Cool

Batey recommended wearing lightweight, light-colored, loose clothing and limiting your time outside.

Finally, Batey said BGSU has several air-conditioned locations on campus to escape the heat, including the Bowen-Thompson Student Union.