The Heat is On: Summer Safety

The dog days of summer run July 3 to August 11 each year. They are usually the hottest and most unbearable days of the season.

Here are some tips for keeping yourself and your loved ones safe, healthy and cool during the hottest days.

Water, Water, Water

●      If you wait until you’re thirsty, you’ve waited too long! Sip water consistently throughout the day to replenish what you lose through sweat.

●      Spending time in the sun or being physically active? You’ll need even more water. Your hydration needs to increase as demand increases on your body.

●      Tired of sipping? Hydrate with food. Foods like watermelon, cucumbers, and celery that are water-dense make the perfect summer snack.

●      Limit excessive caffeine, sugary beverages, and alcohol, as they can accelerate dehydration.

Protecting your skin

●      Apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher at least 30 minutes before going outside.

●      Sunscreen breaks down and washes off. Reapply every two hours, or immediately after swimming or heavy sweating.

●      Wear UV-blocking sunglasses, wide-brimmed hats, and lightweight, long-sleeved clothing to prevent burns and long-term damage.

●      Avoid peak hours: The sun's rays are strongest between 10:00 AM and 4:00 PM. If you can, schedule outdoor work or workouts outside of this peak window.

Know what to look out for

●      Do you know the signs of heat illness? Be aware of the warning signs of heat exhaustion and heatstroke:

●      headache

●      dizziness

●      nausea

●      confusion

• Seek air conditioning and cooler places when possible. Spending just a few hours in an air-conditioned space can significantly lower your risk of heatstroke.

Outdoor Safety

●      Thoroughly check both your body and clothing for ticks after walking, hiking or spending time in wooded, grassy areas

●      Learn to identify and avoid contact with poison ivy, oak, and sumac.

Nutrition

●      Take advantage of summer produce like berries (great for fiber) and tomatoes (packed with lycopene). Eat from your garden or visit local markets.