Summer brings us travel, water activities and outdoor sports. This is a season that can lead to much enjoyment — but it’s important to remember to practice safety measures.
Some things to keep in mind when approaching summer fun include sun protection and how and when to recognize heat-related illness.
Proper Hydration
Water comprises more than half of your body weight, and it’s lost insensibly with activities such as sweat, urinating or defecating, and even when you breathe. This loss of water increases when outdoor temperatures are high and one is active. Signs of inadequate hydration include: dark urine, lightheadedness, dry mouth and increased thirst, and if it’s extreme, you’ll experience confusion and an absence of tears.
You’re at an increased risk for dehydration if you:
— Are older
— On multiple medications
— Exercise at a high intensity
— Are sick or have a fever
— Are pregnant or breast-feeding
— Are vomiting or have diarrhea
There are many ways to know if you’re drinking the needed amount of water. There are calculators you can find online that will tell you how many ounces a day you should consume based on your weight. The easiest way to check is by examining your urine. If it’s colorless or light, you’re likely hydrated enough. You can indeed get the required amount of water from many sources, but water alone is the best option to remain optimally hydrated. Other drinks, like juices, might have extra calories, sugar and caffeine, which can increase your urination and need for water.
[See: 8 Ways to Stay Hydrated This Summer Without Drinking Water.]
Signs of Heat-Related Illness
Heat-related illness occurs when your body cannot cool itself. Typically, your body cools itself through the evaporation of sweat. When it’s humid outside, the evaporation process is slowed due to increased moisture in the air.
It’s key to note the difference between heat exhaustion and heat stroke. Heat exhaustion occurs when the body becomes too hot and you heavily perspire or feel weak, dizzy or nauseous; and experience palpitations, headache, lack of sweating or darkened urine. Heat stroke is when you experience those symptoms, plus seizures and muscle cramps — and also have an internal temperature above 104 degrees Fahrenheit. Heat stroke is more serious and can cause organ and brain damage.
If you suspect a heat stroke, or even heat exhaustion, in yourself or another, get out of the sun, into shading or an air conditioned building, and obtain medical help. While waiting for help to arrive, remove unnecessary clothing and fan the skin while wetting with water. You can also apply ice packs to armpits, groin and neck to help with the cooling.
[See: Summer Workouts: How to Handle the Heat.]
Prevention
If you can avoid sun exposure, that’s key — but in these months, that might prove difficult. Keep your skin safe by utilizing both sunscreen and the proper clothing. Attempt to avoid peak hours between 10 a.m. and 4 p.m; plan a fun activity indoors for midday to help redirect kids’ energy. Dress infants and children in brimmed hats and lightweight clothing that covers the majority of their skin.
Utilize sunscreen/sunblock with a minimum SPF 15 all year long. Most people don’t realize there’s a difference between sunblock and sunscreen. Sunblock is a physical protectant that sits as a barrier on your skin to reflect UVB rays. Sunscreen, on the other hand, is a chemical protectant that permeates into your skin and absorbs the UVA rays before reaching and damaging your skin. Easy way to remember? UV A = Aging and UV B= burning and blocking. So sunblock is good to protect against burning, and sunscreen is good for age-related sun damage. To fully protect yourself, look for those that protect against both UVA and UVB rays. Apply your protectant 15 minutes prior to sun exposure, and don’t forget to reapply sunscreen about every two hours or after swimming and sweating.
[See: Your Guide to Stylish Sun Protection.]
More from U.S. News
Your Guide to Stylish Sun Protection
8 Ways to Stay Hydrated This Summer Without Drinking Water
Could Your Summer Blues Be Seasonal Depression?
How to Stay Safe in the Heat originally appeared on usnews.com
