The dog days of summer are back, along with the danger of hot weather problems.

According to experts, scorching temperatures can lead to a myriad of health issues including heat exhaustion, heat cramps and heat stroke.

“Of course, heat stroke is the most dangerous of the three,” says Brandi Meriwether, Georgia Perimeter College health and wellness coordinator. “But we also should be concerned about heat exhaustion, which is when our body loses a lot of water from maybe working out, playing or simply working in the heat.”

The body, Meriwether explains, is like a car that won’t run if it becomes overheated. She says it’s critically important to take precautions and keep things in check. For our safety, Meriwether offers the following five tips on managing the heat while also getting the most from outdoor summer activities.

1. Drink Up!

Water is our body’s greatest defense in the heat. Drink plenty of water before, during and after outdoor activities. Water helps replenish the fluid you lose when sweating and water improves blood flow to aid in the cooling-down process. Drink often when in the heat—even if you are in the shade.

2. Eat Up!

Summertime is the perfect time to enjoy frozen treats like popsicles and ice cream. Make your own frozen treats by freezing pieces of fresh fruit or pure fruit juice in ice tray molds. Enjoying a frozen treat on a hot day can help keep you cool.

3. Splash Up!

Enjoying a dip in the pool is a great way to get relief from the heat. Even on hot days, the water temperature is lower than your body temperature and can help cool your body temperature.

4. Rest Up!

Staying in the heat too long can affect your body’s normal functioning. It is important to take breaks from the heat to give your body a rest and to cool down. In addition to finding shade, take breaks from strenuous activities and sports. If you can, cool down in an air conditioned room—you’ll give your body a break from working so hard to keep cool.

5. Spray Up!

Much like taking a dip in a pool can cool your body temperature, carrying a spray bottle to mist yourself can provide relief from rising heat. Cool water provides immediate relief from the heat against your skin and, as it evaporates, it continues to leave your body feeling cool. For an added benefit, find a fan/spray bottle combo that mists water while providing a mild breeze.

Related story: The effects of intense temperatures and humidity levels can extend sky-high. Read more.