How to Stay Safe in the Summer Heat
As fun as the summer months are - swim meets, picnics in the park, vacations to the beach, bar-b-ques, poolside happy hours and more - it's also a season where we have to pay extra attention to our skin and health if we want to be able to enjoy it fully.
Although catching rays and getting a tan seems appealing - after all, everyone looks good with a sun-kissed glow - if we aren't careful, we can suffer from severe sunburn or even heat stroke. Also, dehydration becomes a concern when we don't drink enough water during the day's activities. The sun is a powerful star in our solar system, and we have to take precaution when we're spending time underneath it.
Staying safe in the heat doesn't mean that you have to spend a majority of your time indoors. You can take action in plenty of ways in order to enjoy time outside and not suffer from heat stroke, a bad sunburn, or dehydration. Here are a few ideas!
1. Stay hydrated. Make sure that you are drinking water throughout your summer activities – don’t wait until you’re thirsty to drink! Bring a water bottle with you so you can refill it throughout the day. Our favorite reusable waterbottle is the Hydroflask - which can be purchased on Amazon and keeps your water cold for up to 24 hours! Also, snack on fresh fruits and vegetables (which contain high amounts of water). If you can, avoid alcoholic beverages during the heat of the day as those will DEhydrate – not HYDRATE – you.
Take additional precautions when exercising or working outdoors. The general recommendation is to drink 24 ounces of fluid two hours before exercise, and consider adding another 8 ounces of water right before exercise. During exercise, you should consume another 8 ounces of water every 20 minutes, even if you don't feel thirsty.
2. Schedule activities during the cooler parts of the day. The sun is at its peak between 10am and 4pm; so if you’re the one planning the outdoor activities, try to schedule them during the cooler hours (in the morning or evening). And, if there is shade available while you’re outside, take advantage of it! Sit underneath a tree, bring an umbrella, or step underneath an awning or pavilion.
3. Wear protective clothing. To avoid over-heating, wear loose, light-weight clothing. Aim for materials like linen, cotton and rayon. If it won't cause discomfort, wear a long-sleeve or pair of pants at some point during the day to give your limbs a break from UV rays. Also, a wide-brim hat will help to cover your face, along with your ears and scalp – two places that we easily forget!
4. Wear sunscreen. This is an obvious one, but sometimes we forget to lather it on before stepping outside. Make sure that you apply a sunscreen with at least SPF 15 fifteen minutes before going outside. And, look for a sunscreen that offers broad-spectrum protection from both UVA and UVB rays. Check the other resources in this section for tips on how to choose the right sunscreen. Some of our favorites include:
Supergoop! Everyday Sunscreen - SPF 50
Cetaphil Daily Facial Moisturizer with SPF 15
COOLA Suncare Sport Mineral Sunscreen Stick
Neutrogena Sheer Zinc Dry Touch SPF 30 Sunscreen
Suntegrity Skincare Natural Mineral Sunscreen for Body - SPF 30
5. Make sunglasses your favorite accessory. Your eyes need protection from the sun just like your skin does. Look for a pair that blocks UVA and UVB rays. Just because a pair of sunglasses is more expensive doesn’t mean that it offers better protection! You can find a great pair of protective sunglasses at CVS or Target!
6. Pay attention to changes on your skin. Do you notice any new moles, bumps, scaly spots or discoloration? Get to know your skin and watch for any changes that take place. If you see something that concerns you, talk to your doctor or dermatologist about it. Skin cancer is easier to treat when it is caught early.
7. Pack healthy meals and snacks. Snacking on fruit and vegetables is a great idea, but don't forget to include some protein and healthy fats in your meals too. Protein and healthy fat from lean meats, avocados, wild-caught fish, coconut and nuts will help keep your blood sugar stable, along with providing you with good energy for your activities. A few of our favorite on-the-go snacks are:
RX Bars
Dang Toasted Coconut Chips
Purely Elizabeth Superfood Granola Bars
8. Cancel or reschedule activities if you need to. High environmental temperatures can be dangerous to your body. In the range of 90˚ and 105˚F (32˚ and 40˚C), you can experience heat cramps and exhaustion. Between 105˚ and 130˚F (40˚ and 54˚C), heat exhaustion is more likely. You should limit your activities at this range. An environmental temperature over 130˚F (54˚C) often leads to heatstroke. You and your family's health should be your priority, so if the heat index is high (at 100 degrees F and above) and it's not a great idea to be outside for a lengthy amount of time, then spend some time indoors doing other fun activities! There will always be another day for your outdoor adventures.
9. Do NOT stay inside of a locked car. No one should ever stay inside of a locked car during the summer months, even if the windows are cracked or open. This can result in heat stroke and death, and it is also unsafe for children to be unattended. Always bring your family members inside the store or house with you, and never leave anyone unattended in a locked vehicle!
At Nest Health, we absolutely love this time of year! But we also understand that it's incredibly important to be cautious of how much time you spend underneath the summer sun and out in the heat. Take action when the heat index is too high or when you notice that you or someone that you know is feeling lightheaded, dizzy or 'off' when out in the sun. Drink water, take breaks in the shade, and schedule activities during the cooler parts of the day if you can. We are almost always better off safe than sorry!
Do you have tips for staying safe out in the summer heat? Share with us below!
Nest Health Connections
Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.