When the temperature climbs over 80 degrees, you can become exhausted just by being outdoors. But once the temperature soars over 90 degrees, you are in real danger of sunstroke, heat cramps, heat exhaustion and heat cramps, says Dr. Ellen Kamhi, Ph.D., author of "The Natural Medicine Chest."

According to the National Weather Service, only the bitter cold of winter poses a greater threat than summer heat to our health.

Here are the top 10 things you should avoid doing to beat the summer heat:

1. Don’t let yourself get thirsty. Staying hydrated keeps the body cool. Drink regularly throughout the day, even if you don’t feel thirsty.
2. Avoid alcohol. It causes your body to lose water.
3. Eat smaller, cooler meals. Eating heavy meals, like protein, increases your metabolic heat production, says Kamhi, causing your body to lose more water. “Stick to cool, light meals like salads,” she suggests. Plus, by eating cold meals you don’t heat up the house by using the oven.
4. Don’t spend too much time in the sun. Sunny areas are obviously hotter than shady places, so your body has trouble dissipating the heat when you soak up the sun.
5. Avoid places that do not have air-conditioning. Air conditioning drastically reduces the danger of overheating so spend time in the library, shopping mall or take in a movie that has cool air if you are not equipped with proper air conditioning yourself. Electric fans will not prevent heat-related illness. Cold showers can help.
6. Don’t exercise or do strenuous activities during the hottest part of the day. “Your body can become overloaded and unable to function,” says the expert. Do your outdoor chores early in the morning or after the sun goes down.
7. Never leave children or pets in cars. On a hot, sunny day temperatures inside a parked car can rise more than 30 degrees per minute — even with the windows open. Leaving kids and pets in cars can be deadly.
8. Don’t push yourself. If you’ve been outdoors and begin to have muscle spasms, heavy sweating, fatigue, nausea or weakness, it's past time to take a break. Outdoor activities and sports, like tennis, should also be conducted in the coolest part of the day.
9. Avoid dark-colored, tight or heavy clothing. Light colored, loose fitting clothing made with lightweight material will help you stay cool.
10. Don’t neglect the elderly or infirm. Check in on elderly neighbors. Make sure they are cool and have plenty of water. You can offer to run errands if they don’t have transportation to avoid walking in the heat.