Caring for Your Health in the Heat of Summer

Last Updated on July 22, 2024

Summertime brings joyous outdoor activities, but it’s crucial to remember that the summer heat also brings health risks. Take a proactive approach to ensure a safer and more enjoyable season! Here are some tips to consider.

How to Stay Hydrated

The Importance of Hydration

Staying hydrated is vital during hot weather to maintain overall health. When the temperature rises, our bodies lose more fluids through sweat, necessitating increased water intake to stay hydrated. Proper hydration helps regulate body temperature, keeps joints lubricated, prevents infections, and delivers nutrients to cells. Dehydration can lead to various health issues, including urinary and kidney problems, heatstroke, and low blood pressure. Drinking water frequently can help improve your energy levels and mood.

Recommended Daily Water Intake

Guidelines for daily water intake can differ based on various factors including age, gender, weight, and activity level. It is often recommended that adults drink at least eight 8-ounce glasses of water per day, roughly equivalent to two liters. However, during hot weather, you may need to increase this amount. A more personalized approach is to watch your body’s hydration cues. If you are engaged in physical activity or exposed to high temperatures, additional water intake is necessary.

Signs of Dehydration

Recognizing the signs of dehydration is crucial for maintaining health during the summer. Common symptoms include dry mouth, dizziness, headache, and dark yellow urine. These symptoms are your body’s way of signaling that it needs more fluids. More severe dehydration can lead to serious health complications, such as confusion, rapid heartbeat, and fainting. If you experience any of these symptoms, it is crucial to hydrate immediately and seek medical attention if necessary. 

How to Protect Your Skin

Using Bug Spray

Every year, 500,000 people are admitted to the emergency room from insect bites and stings. Using bug spray is essential for protecting your skin and health, particularly during the summer months when insects are most active. Bug bites can lead to allergic reactions, infections, and in some cases, diseases such as West Nile virus and Lyme disease. Choose a bug spray that contains effective ingredients like DEET, picaridin, or oil of lemon eucalyptus. Applying bug spray according to the label’s instructions reduces your risk of insect-borne illnesses and allergic reactions.

Choosing the Right Sunscreen

Understanding SPF ratings is crucial for selecting the right sunscreen to protect your skin. Choose a sunscreen with an SPF of at least 30, which blocks 97% of UVB rays. In addition to SPF, look for broad-spectrum protection to guard against both UVA and UVB rays. These sunscreens are more comprehensive in protecting your skin.

Timing Your Sun Exposure

Minimizing sun exposure during peak hours can greatly enhance your health. The sun’s rays are strongest between 10 a.m. and 4 p.m., so it’s best to seek shade or stay indoors during these hours when possible. This reduces the risk of skin damage and sunburn.

Treating Sunburn

If you do get sunburned, treating it promptly is essential for your health. First, get out of the sun and into a cool area. Apply aloe vera or a soothing lotion to help reduce inflammation and discomfort and to promote healing. Hydration is also crucial; drink plenty of water to help your body recover from the stress of sunburn. Over-the-counter pain relievers like ibuprofen can help manage pain and reduce swelling. Avoid further sun exposure until the burn has fully healed.

Washing Your Hands

Pre-existing conditions such as diabetes, chronic kidney disease, and being immunocompromised also increase the risk of C. auris infection. Washing your hands frequently can help prevent the spread of infections and support overall health. Hand hygiene is particularly important during the summer when germs can easily spread through activities like picnics and swimming. Use soap and water to wash your hands for at least 20 seconds, especially before eating or touching your face.

How to Keep Cool

Dressing Appropriately

Choosing the right clothing is essential for maintaining your health in the summer heat. Light-colored, loose-fitting clothes made of breathable materials like cotton and linen can help keep you cool. These fabrics allow air circulation and wick away sweat. Wearing a wide-brimmed hat can provide shade and further protect your skin by shielding your face, neck, and ears from the sun’s rays. Sunglasses with UV protection are also beneficial for your eye health. Opt for clothing that covers more skin to minimize sun exposure.

Using Fans and Air Conditioners

Fans and air conditioners are invaluable tools for maintaining a cool environment and supporting your health during hot weather. Fans help circulate air and can create a cooling breeze, especially when placed in front of open windows at night. They are an efficient way to lower indoor temperatures.

Outdoor Activities in the Heat

Engaging in outdoor activities safely during hot weather is crucial. Timing your activities for the cooler parts of the day, such as early morning or late evening, can reduce the risk of heat-related illnesses. Physical exertion should be minimized during high-temperature periods, especially because your body may react differently when it’s overheated. For example, if you experience TMD, which is the second most common type of musculoskeletal pain after lower back pain, it may be best to use cooling pads to keep your body comfortable between outdoor activities.

Caring for your health in the heat of summer requires taking proactive steps to stay hydrated, protect your skin, keep cool, eat and drink appropriately, and recognize the signs of heat-related illnesses. Enjoy a safer and healthier summer season!