Dr. Mehmet Oz, administrator of the Centers for Medicare & Medicaid Services, urged Americans to take the heat wave seriously through the Fourth of July weekend, telling Newsmax on Friday that hydrating before going outdoors is one of the most important steps people can take to avoid heat-related illnesses.

On "Bianca Across the Nation," Oz also encouraged families to enjoy traditional Independence Day celebrations — including barbecues — while practicing moderation and making smart food choices.

Oz said preparation for the heat gripping much of the country this week begins well before stepping outside.

"You should start hydrating right now," he said. "I mean, literally this moment. As soon as Bianca goes to commercial, you get some water because, if you don't hydrate ahead of time, by the time you realize that you're thirsty, it's too late."

He explained that dehydration limits the body's ability to cool itself through perspiration, increasing the risk of overheating during prolonged outdoor activities.

"When you're in the heat, because you can't sweat off fluid, because you've lost the ability to do it, because you're dehydrated, you no longer can cool yourself. That's the value of sweating," he said.

Oz recommended keeping cool towels or chilled clothing nearby to help lower body temperature while spending time outdoors.

He also encouraged Americans to avoid prolonged sun exposure in the hottest part of the day whenever possible.

"But the best news of all is you do have the luxury, usually, of being in the shade at the hottest hours of the day," he said. "So, between 11 a.m. and 6 p.m. there is no excuse for being out in the sun unless you have to — certainly for the next few days."

Turning to Independence Day cookouts, Oz said enjoying time with family and friends is an important part of staying healthy.

"I know you know this is true, but there's nothing healthier than having a good time with your friends," he said. "And so, every once in a while, you ought to just break the rules of health."

Oz said grilled fish is an excellent option but acknowledged grilled meat is a staple for many holiday gatherings.

"I'm a big grilled person," he said. "Obviously, grilled fish is great, but grilled meat's a little easier for most people, which, again, that's fine."

He noted that the Trump administration's updated Make America Healthy Again food pyramid developed with Health and Human Services Secretary Robert F. Kennedy Jr. places meat in a prominent role.

"If you want to stay healthy, grill your meats up and enjoy them," Oz said. "But this is the time of year [for] barbecue, beer. Do the things that July Fourth is famous for. Have a good time with your friends. Make memories."

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