Planning to be outside on a hot day? Take these precautions

If you're feeling hot and need a quick way to cool down, submerge yourself in a body of water. If that's not feasible, dunk your feet and arms in cold water. It can "lower your core body temperature," says Ashley Ward, director of the Heat Policy Innovation Hub at Duke University. (Dajah Callen for NPR)

The first significant heat wave of the summer is expected to hit much of the United States this weekend, impacting regions from the Midwest to the East Coast. Temperatures are forecasted to be well into the 90s, according to the National Oceanic and Atmospheric Administration.

So if you’re planning to be outside, whether it’s for fun or for work, take measures to stay cool and protect yourself against heat-related illness, says Ashley Ward, director of Duke University’s Heat Policy Innovation Hub.

If there’s a heat advisory in your area, you’ll want to avoid outdoor activities. But even if there isn’t one, take caution when outside on a hot day, she says. “ It’s one of the big misconceptions about heat to think, ‘I’m only in danger when there’s a heat wave occurring.”