• Hydrate! Drink water often. Estimates of how much water you should drink vary, but there is general agreement that at least eight glasses of water a day in the summer heat is a good place to start. If you are active, drink more. (Other liquids do not replace water.)
  Eat small meals. Large meals or meals high in protein increase your body's temperature.
  Avoid salt. High-salt foods can lead to dehydration.
• Wear light, loose-fitting clothing. It's not only more comfortable in high temperatures, it allows your body's sweat to evaporate efficiently and cool your body.
• Cover up. While it would seem to be the opposite, covering your skin with lightweight cotton clothing is a better choice than exposing your skin to the sun.
• Be sure to apply enough sunscreen, and to reapply after swimming or sweating. Even for an adult, the SPF (sun protection factor) should be 15 or greater. The higher the SPF, the greater the protection from the sun's rays.
• When the temperatures are soaring, avoid outdoor activity, especially in the hottest times of the day. Like to run? Do it in the house or find a gym. Intense activities in the sun should be avoided.
• Use a hat or an umbrella. Again, avoid the direct rays from the sun to avoid sunburn and heat stroke.
• Remember pool safety rules! The American Red Cross urges swimmers to swim in supervised areas only, avoid drinking alcohol and swimming, and pay attention to weather forecasts and stop swimming at the first indication of bad weather.

Comments: I have been guilty of not doing most of the above - and I paid for it. Nothing worse that getting ill (or sunburned) on the first day of a trip. Follow the above tips for a really enjoyable trip.