Finding ways to stay cool and healthy in the summer can be difficult, but there are plenty of ways to beat the heat.

With many people outdoors celebrating Thursday, there is also a higher rate of of summer heat-related illnesses.

Jolene Frette, coordinator for the first-nurse call center at Mary Greeley, said some factors associated with health problems and heat-related factors include obesity, malnutrition and dehydration; some medications people take can make them sensitive to the sun and heat.

“The best thing you can do is stay out of the sun,” said Andrew Zalasky, director of community relations for the Mary Greeley Medical Center.

Heat cramps, heat exhaustion and heat stroke are all medical emergencies that are caused from the imbalance in heat production and heat loss of the human body, Frette said.

“You know your body is dehydrating when your skin and tongue feel dry,” Frette said. “The best way to help is drink water.”

Peak heat hours are from noon to 2 p.m., and during those times it is recommended that people avoid taxing activity.

“If you have some rigorous activities to do, it is best to do them in the early morning or late evening,” Zalasky said.

When it is unavoidable to spend time outdoors during peak heat hours, Zalasky recommends people limit their activity, wear light-colored, lightweight, loosing-fitting clothing and drink plenty of fluids.

It is recommended that people drink water or sports drinks and avoid caffeine or alcohol while out in the heat.

“Painful muscle spasms in large muscle groups, nausea, vomiting and the change in mental status are all indicators that a person needs to be taken to a cooler environment. If the conditions worsen they should go to the hospital,” Frette said.

Being unusually hot but not sweating is another big indicator, Frette said.

This summer there has not been an overwhelming number of heat-related emergency room visits.

“It’s not been out of the ordinary for an Iowa summer,” Zalasky said.

So far, the summer has been normal, according to the National Weather Service.

The temperature averaged 74.4 degrees in June.

Saturday was the warmest day of June, at 94 degrees.

The all-time record for June was 103 degrees, set in 1988.