Summer is the perfect time to enjoy vacations, backyard barbecues, trips to the beach, and other outdoor activities. While spending time outside can be fun, high temperatures and too much sun can quickly become dangerous. Taking a few simple precautions can help you and your family stay healthy all season long.
Protect your skin with sunscreen
One of the best ways to protect yourself is by wearing sunscreen every day you plan to be outdoors. Choose a broad-spectrum sunscreen with an SPF of at least 30. Apply it about 15 minutes before going outside and reapply every two hours, or more often if you’re swimming or sweating. Don't forget easily missed areas like your ears, the back of your neck, the tops of your feet, and your lips.
Many people believe those with darker skin don’t need sunscreen, but that’s a common misconception. While darker skin contains more melanin, which provides some natural protection from the sun, it doesn’t prevent sunburn, skin damage, or skin cancer. Everyone, regardless of skin tone, benefits from wearing sunscreen and limiting sun exposure during the hottest parts of the day!
Stay hydrated
Hot weather increases the risk of dehydration because your body loses water through sweat. If you don't replace those fluids, you can become dehydrated. Drink water throughout the day, even if you don't feel thirsty. If you are exercising or spending several hours outdoors, drink extra fluids.
You can also stay hydrated by eating fruits and vegetables with high water content, such as watermelon, cucumbers and oranges. Try to limit alcohol and sugary drinks, which can contribute to dehydration.
Know the signs of heat-related illness
It is important to recognize the warning signs of heat exhaustion. Symptoms include heavy sweating, dizziness, weakness, nausea, headache and muscle cramps. Move to a cool place, drink water, and rest if you begin to experience these symptoms.
If heat exhaustion is not treated, it can lead to heat stroke, which is a medical emergency.
Signs of heat stroke include a body temperature of 103 degrees or higher, confusion, slurred speech, hot or dry skin, a rapid heartbeat, seizures or loss of consciousness. If you think someone is experiencing heat stroke, call 911 immediately. While waiting for emergency medical help, move the person to a cooler area and cool them with cold towels, ice packs, or cool water if possible.
Dress for the heat
Lightweight, loose-fitting, and light-colored clothing can help keep your body cool. Wear a wide-brimmed hat and sunglasses to protect yourself from the sun. When possible, stay in the shade and avoid strenuous outdoor activities during the hottest part of the day, typically between 10 a.m. and 4 p.m.
Enjoy summer safely
A little preparation can go a long way toward preventing heat-related illness. Wearing sunscreen, staying hydrated, dressing appropriately, and recognizing the signs of heat exhaustion and heat stroke can help you enjoy a safe and healthy summer with family and friends.
Check on Others
Older adults, young children, pregnant women, and people with chronic medical conditions are especially vulnerable to heat-related illnesses.
During periods of extreme heat, check on family members, neighbors, and friends to make sure they have access to air conditioning, water, and a cool place to rest.
If you suspect someone is experiencing heat stroke, call 911 immediately. While waiting for emergency responders, move the person to a cooler location and begin cooling them with cold towels, ice packs, or cool water if possible.
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