5 tips to stay cool this summer

CINCINNATI - Heat Index: it's a term meteorologists use quite frequently in the summertime to let us know how warm it feels outside. So why is it important to know what the heat index is as opposed to the just the high temperature for the day?

The heat index is a measure of the temperature of the air and the amount of water vapor that is contained in the air. Basically it is a measure of how hot it feels to our bodies.

Our bodies naturally cool themselves through perspiration. When we sweat, evaporative cooling occurs as the sweat evaporates away and cools our bodies.

However, when the amount of moisture is higher in the atmosphere, it takes longer for the sweat to evaporate. Our bodies retain more heat when the moisture levels are higher.

One way that meteorologists determine how much water vapor or moisture is in the air is by the dew point.

This is the temperature at which the air reaches its saturation point and condenses into water. For most people, dew points between 65° F to 69° F start to become uncomfortable.

When dew points are between 70° F and 74° F, the air feels humid and it is noticeably uncomfortable. Anything between 75° F and 80° F feels oppressive and is very uncomfortable to our bodies.

Dew points above 80° F can be dangerous for those with asthma related illnesses.

If you have to be outside in the summertime heat, there are 5 things you can do to help you stay cooler.

1. Drink plenty of fluids (water and non-alcohol beverages and limit caffeine)

2. Dress for the weather... wear light-colored and lightweight clothing to reflect heat

3. Eat for summer... eat more fruits and vegetables with a higher water content like salads, watermelon and cantaloupe and less heavy protein foods.

4. Add spice... eating spicy foods like hot peppers, fresh ginger and black pepper will help lower your body temperature through sweating.

5. Take it easy and slow down... limit your strenuous activities to early or late in the day. Be sure to take plenty of breaks if you have to be outside and seek the shade or air conditioning when possible.

Here's a link to the Heat Index Chart from NCDC (National Climatic Data Center) at NOAA.

According to NOAA, when "the heat index is between 90° F and 104° F sunstroke, heat cramps or heat exhaustion are possible with prolonged exposure and physical activity. When the index is between 105° F and 129° F sunstroke, heat cramps, or heat exhaustion is likely and heatstroke is possible. Heat indices of 130° or higher will result in heatstroke or sunstroke quickly."

When you are in full sun, the heat index can increase up to 15° F.