Essential Summer Health, Safety, and Wellness Tips

Key Takeaways

  • Apply one ounce of broad-spectrum SPF 30 or higher sunscreen 30 minutes before outdoor exposure, and reapply it every two hours.
  • Drink water consistently throughout the day before thirst sets in to maintain hydration and protect vital organs.
  • Learn to distinguish between heat exhaustion and life-threatening heat stroke to ensure immediate, life-saving intervention.
  • Wear lightweight, loose-fitting, and light-colored clothing to aid your body’s natural cooling mechanisms.

Summer brings longer days, outdoor adventures, and plenty of opportunities to enjoy the sunshine. But rising temperatures and stronger UV rays can also increase the risk of dehydration, heat-related illness, and sun damage. A few simple precautions can help you and your family stay safe all season long.

Master Sun Protection Beyond Sunscreen

Protecting your skin from UV rays is one of the best ways to reduce your risk of skin cancer. The Skin Cancer Foundation reports that regular daily use of an SPF 15 or higher sunscreen reduces your risk of developing melanoma by 50%. For outdoor activities, choose a broad-spectrum, water-resistant sunscreen with an SPF of at least 30.

Apply sunscreen generously to all exposed skin before heading outside, paying special attention to often-missed areas such as your ears, scalp line, neck, and feet. Reapply every two hours and after swimming or sweating.

For added protection, wear UV-blocking sunglasses, a wide-brimmed hat, and protective clothing, and seek shade during the peak sun hours of 10 a.m. to 4 p.m.

Hydrate Intentionally to Outsmart the Heat

Hot summer weather can cause your body to lose fluids quickly through sweat, increasing the risk of dehydration. The problem is that by the time you feel thirsty, you’re already starting to become dehydrated. That’s why it’s important to drink water regularly throughout the day, especially when you’re spending time outdoors.

Health experts recommend making water your go-to beverage during hot weather. Sugary sodas, alcoholic drinks, and highly caffeinated beverages can contribute to dehydration, not relieve it. If you’re exercising, working outside, or participating in other strenuous activities, consider alternating water with a low-sugar sports drink to help replace lost electrolytes.

One of the easiest ways to check your hydration level is to look at the color of your urine. Pale yellow usually indicates you’re well hydrated, while darker yellow or amber-colored urine can be a sign that you need more fluids. Keeping a reusable water bottle within reach at work, in the car, or during outdoor activities can make it easier to stay hydrated throughout the day.

Recognize Heat Exhaustion vs. Heat Stroke Symptoms

Summer heat can quickly become dangerous, so it’s important to recognize the signs of heat-related illness. Heat exhaustion often causes heavy sweating, dizziness, headache, nausea, muscle cramps, weakness, and a rapid heartbeat. If symptoms occur, move to a cool place, loosen clothing, apply cool, damp cloths, and sip water.

Without treatment, heat exhaustion can progress to heat stroke, a life-threatening emergency. Warning signs include confusion, fainting, vomiting, hot or flushed skin, and a body temperature of 103 degrees Fahrenheit or higher. If you suspect heat stroke, call 911 immediately and begin cooling the affected person with ice packs or cold, wet clothes while waiting for help to arrive.

Practice Smart Water and Outdoor Safety

Few things say summer like a day at the pool, beach, or lake. While water activities can be a great way to stay cool and active, they also require extra caution. Swim in areas monitored by lifeguards, use the buddy system, and keep a close eye on children around water. Even a brief distraction can lead to a dangerous situation.

Summer adventures often take people onto hiking trails, into parks, and through wooded areas where ticks and mosquitoes are common. Before heading outdoors, apply an Environmental Protection Agency (EPA)-approved insect repellent and consider wearing long sleeves and pants if you’ll be walking through tall grass or dense vegetation.

When you return home, take a few minutes to check yourself, your children, and your pets for ticks. Promptly removing a tick can significantly reduce the risk of Lyme disease and other tick-borne illnesses, so your outdoor fun doesn’t lead to health problems later.

Stay Safe and Healthy This Summer 

Summer should be a time for making memories, not managing preventable health emergencies. By staying hydrated, protecting yourself from the sun, recognizing the signs of heat-related illness, and practicing smart outdoor safety habits, you can reduce your risk and enjoy everything the season has to offer.

Of course, even the best preparation can’t prevent every illness, injury, or health concern. Whether you’re dealing with dehydration, a severe sunburn, an insect bite, a minor injury, or another seasonal health issue, timely medical guidance can help prevent complications and speed recovery. 

MyAlly Health makes it easy to connect with healthcare professionals when you need support, giving you convenient access to care so you can address health concerns quickly and get back to enjoying a safe, healthy summer. Our nurse practitioners and resident physicians proudly serve women and men of all ages in the Grand Forks, North Dakota, area, regardless of income.

Whether you want to learn more about what we do, support our mission, or schedule an appointment, we’re here to help you take charge of your health.