The best time of the year is finally here — summer. It is the season for exciting outdoor activities and travel. However, summer is also the season of hot temperatures and high humidity that can make you feel uncomfortable. It is also during this time that there is an increased risk of heat-related illnesses. Whether you will be going to the beach, hosting cookouts, having bonfires, or just staying at home, be sure to be wary about the potential dangers of heat and the sun. Being prepared and having a safety plan will help you maximize your time and enjoy the best summer ever. In this article, we will highlight some summer safety reminders for when you’re enjoying the heat and sun.
Summer Safety Reminders: Heat and Sun
Dangers of Sun Exposure
Prolonged exposure to the sun poses several dangers to the skin and your overall health. The most common injury is sunburn—a red and painful radiation burn caused by the damaging of skin cells on the epidermis due to the sun’s ultraviolet rays. It will usually go away after a few days or weeks, but the skin will start to dry, wrinkle, and discolor with repeated sun damage.
The most severe effect of exposure to the sun is skin cancer. It is now the most common cancer, among others. Nonetheless, preventing skin cancer can be avoided by reducing sun exposure and wearing sunscreen.
Heat-related Illness
Heat-related illnesses are more common than you think. Between 2004–2018, the U.S. saw an average of 702 heat-related deaths every year, according to the CDC. In student-athlete states, 9,000 cases of heat-induced ailments per year are recorded. Furthermore, there are 326,497 cases recorded in emergency departments wherein 12% were hospitalized and 0.07% have died. People can suffer from life-threatening, heat-related diseases when exposed to excessive heat.
Heat illnesses vary from mild to severe. Some of these types of heat illnesses are listed below:
- Heat rash – This is a skin irritation caused by sweating during hot and humid weather.
- Heat cramps – This usually affects people who sweat a lot during heavy activities. Excessive sweating causes the body’s salt and moisture levels to deplete, which causes painful cramps. It can also be a sign of heat exhaustion.
- Heat syncope – Heat syncope causes dizziness or fainting. It typically occurs with long hours of standing or suddenly standing up from a sitting or lying position. This is generally caused by dehydration and lack of acclimatization.
- Heat exhaustion – This is the body’s response to an immoderate loss of water and salt. People who experience this will feel headaches, nausea, weakness, irritability, thirst, heavy sweating, and elevated body temperature.
- Heatstroke – This is probably the most severe heat illness. Heatstroke happens when the body becomes unable to control its temperatures. As a result, body temperatures rise and sweating becomes ineffective. If left untreated, heatstroke can be fatal.
Preventing heat illnesses and reducing sun damage
Now that you are familiar with some common heat illnesses as well as the effects of extended exposure to the sun, it is essential to pay attention to your body and be cautious of the symptoms. There are several ways to practice summer safety, prevent heat illnesses, and reduce the harmful effects of the sun and heat.
Sunscreen
Sunscreen is a necessity before going outside. It can help protect the skin from sunburn and some heat illnesses such as heat rash. Sunscreen creates a protective layer between the skin and ultraviolet rays. Use a sunscreen that protects against both UVB and UVA rays. These will typically have “broad-spectrum” on their packaging labels.
In addition, choose sunscreens with a sun protection factor (SPF) of at least 15. The higher the number, the longer you can stay under the sun without getting sunburn. Reapply sunscreen every 1-2 hours because it wears off when you are sweating, swimming, or toweling off. However, it is crucial to limit your sun exposure since sunscreen is only an extra layer of protection.
Shade
Stay in the shade and do not go out during the peak sun hours which is between 10 AM and 4 PM. You can bring an umbrella or stand under a leaf-laden tree whenever possible. However, it cannot be avoided to want to swim during this time as it also helps relieve the heat. So, be sure to apply and reapply sunscreen if you’re going to splash around.
Protective Clothing
If you are going outside but will not swim or sunbathe, always wear protective clothing especially if you will be out for long periods. Wear long-sleeved tops, a wide-brimmed hat, and pants. However, avoid wearing thick fabrics as these can insulate the heat and prevent air from passing through.
Additional Reading: Skin Cancer Foundation Recommended Products
Stay hydrated
Drink lots of water every now and then even if you are not really feeling thirsty. Try to avoid caffeine as well as sugary and alcoholic drinks as much as possible because they will only cause you to lose more water rapidly.
Taking breaks
Whether you are swimming, working, or doing other outdoor activities, always give yourself frequent breaks in the shade. Taking breaks helps the body to recover and cool itself. If possible, schedule your outdoor activities in the early morning or evening and avoid doing them midday. As always, remember to practice these summer safety tips to avoid major heat illnesses.
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