Health and Heat: Safety Tips for Sunny Summer Weather
I don’t know about you but I love summer. The long, bright sunny days give me energy and uplift my mood. And being outside in the middle of nature makes me feel grounded and at peace.
With Memorial Day being the unofficial beginning of summer, you’re probably excited to start getting outside more and enjoying fresh air while exercising (or hanging at a cookout). But the summer sun can also be dangerous, so remember these safety tips.
Know the signs of dehydration
Sure you know that drinking water is important, but when you’re outside for a long time on a hot day, there’s a chance you might get so focused on what you’re doing that you forget to drink enough water. This is especially true for you if you prefer more intense exercise.
When you sweat in the summer heat and don’t drink enough water, your body loses so much water that it can’t properly function. According to MedlinePlus, it’s possible for dehydration to become so severe that it’s life-threatening. Dehydration could lead to things like rapid breathing, rapid heartbeat, and shock.
It’s smart to be aware of the warning signs of dehydration such as dry mouth, fatigue, dizziness, and dark-colored urine. Remember to watch for these signs of dehydration in your friends and family too, if you’re spending time with them outside. Even if you always make it a habit to drink plenty of water, someone else near you may not!
So how much water should you drink each day? The CDC says “there is no recommendation for how much plain water adults and youth should drink daily,” because it depends on various factors like age and sex. But if you want to exercise outside, it’s good to take frequent water breaks and avoid pushing yourself too hard. Exercising early or late in the day is another good idea because that’s when there’s less heat to make you sweat.
Protect yourself from the sun
Even if you’re getting all the water you need, there’s still the problem of the sun’s ultraviolet rays. UV rays can cause sunburns, and unfortunately, skin cancer. That’s why wearing sunscreen is vital if you’re doing outdoor activities – or even if you’re sitting inside and happen to be near a window!
When you’re soaking up the summer sun, your skin is soaking up both UVA and UVB rays, although UVA rays are much more prevalent than UVB (95% to 5%). UVA rays cause your skin to age and wrinkle, and they may cause skin cancer. UVB rays, although they’re less prevalent, are known to cause skin cancer.
When trying to figure out which sunscreen to buy, look at the Sun Protection Factor (SPF). Contrary to popular belief, this number does not refer to the amount of time you can spend in the sun without getting sunburned; it refers to the strength of protection from UVB rays. The higher the SPF number, the stronger protection you have from UVB rays.
Using sunscreen that’s SPF 30 or higher is recommended because SPF 30 is strong enough to protect against 97% of UVB rays. Another thing to look for on sunscreen labels is “broad spectrum protection,” which means that the sunscreen protects you against UVA and UVB rays, not just UVB.
When you use sunscreen, don’t forget that the effect wears off after a while. Experts recommend reapplying your sunscreen every 2 hours if you’re outdoors and 4-6 hours if you’re indoors.
One last tip: Doing a self-check of your skin each month can help you detect signs of skin cancer and other skin problems.
If you want to enjoy summer to the fullest, go outside, embrace the sunny weather, and be happy. There’s no need to worry about the sun causing health problems as long as you remember these tips to keep you (and your loved ones) safe.
