Hot enough for you? If you're feeling the heat, you're not alone. With recent record temperatures soaring into the high 30s, much of Prague has melted into a sticky, sweaty, sleepless mess.

But the heat can be more than just uncomfortable, doctors say. From sunstroke, heatstroke and dehydration to sunburn and food poisoning, summertime brings with it a host of health risks. Take a few precautions, though, and your prognosis will remain sunny and clear, health experts say.

Eating and drinking

When it's hot out, take it easy on your body by eating light, easily digested foods, says Dr. Michael Blažej of the Unicare Medical Center in Prague 6. "When you eat heavy food, the body needs more energy to digest it. ... The body also needs that energy to keep its temperature balance," he says. Salads, fruit and juices are good options, and also have high water content that will help keep you hydrated.

In high temperatures, food also spoils more quickly than normal, and food-borne bacteria grow rapidly, warns Dr. Henrieta Mavrogeni of the Canadian Medical Care clinic, also in Prague 6.

Meat- and egg-based foods are the most obvious hazards, she says, but it's worth being wary of dairy as well, especially the ever-popular summer treat that Praguers down by the gallon: ice cream.

If possible, choose ice cream that comes sealed and packaged. At the very least, "Be careful where you're eating and what you're eating," she says.

And what about that other favorite Czech refresher: beer?

Alcohol is a diuretic, which means it causes frequent urination that can dehydrate you, doctors say.

But pivo fans need not despair. "Beer is not so bad, because the amount of alcohol is not so high," says Blažej. "But of course, as a doctor, I have to recommend nonalcoholic drinks."

So if you're going to down a few pints in the beer garden, make sure to chase them with plenty of water, he says.

Also, while many find fizzy mineral waters refreshing in the heat, Mavrogeni says plain water is better. "It's not natural to take so much air in through the mouth. It's not friendly to the bowels."

Out and about

With the dreary cold weather not too far off, it's tempting to soak in all the sunshine you can while it lasts. But it's also important to protect yourself from the sun's rays, both doctors warn. Wear a hat and limit exposure to the sun during peak hours of noon to 2 p.m., Blažej says. Seeking the shade not only prevents sunburn, it also wards off dehydration by lessening how much you sweat.

Sunscreen is a must, Mavrogeni says, even more so for light-skinned, fair-haired individuals. For everyday city living, an SPF of 20 to 30 should be enough. But if you're outdoors for most of the day, or near bodies of water that will reflect harmful UV rays, look for an SPF of 40 and upward, she says.

If skin cancer doesn't scare you, perhaps vanity will motivate. Without sunscreen, "your skin gets older, because it's being dried out all the time," she says.

Staying fit in the summer is a special challenge, because exercising in all the heat, humidity and smog the season brings can be both uncomfortable and physically taxing.

In theory, you can participate in the same sports as you normally would, says Mavrogeni, as long as you're careful. Drink plenty of water, and schedule your activities for mornings and early evenings, she says.

"Swimming is good, because the water takes away the heat," Blažej suggests.

And if you plan on enjoying the outdoors, keep the risk of tick bites in mind, says Mavrogeni. Tick-borne encephalitis and Lyme disease are a risk throughout Central Europe, and this city's larger parks are no exception.

"Prague can be quite dangerous [for ticks]. It doesn't matter if you're not traveling to the countryside," she says.

Keep your cool

If the heat is making you dizzy or gives you a headache, these are early warning signs of dehydration and heatstroke, Blažej says. Get somewhere cool or shady, drink fluids and lower the body's core temperature by placing cold compresses or ice packs on the forehead, neck and groin, he recommends.

On stiflingly hot days, stay indoors and seek cool places.

As always, moderation is key. Using too much air conditioning can backfire, he said. Going from a heavily air-conditioned environment — like an office building or a car — and into the outside heat is stressful on the body, which has to do extra work to maintain a normal core temperature. For this reason, the clinic sees no small amount of patients with colds, tonsillitis and other infections in the summer, he said.