

Days in the summer are longer, allowing for more time outdoors. That also means the sun is stronger, and the risk of heat-related illness is higher. Try to limit your time in the sun when its UV rays are at their strongest. A good resource for your area’s current UV forecast is NOAA. UV exposure levels are updated daily, and this can help you decide if the weather is safe enough for a long hike or intense play. If you’re able to, try to plan your activity in the morning or evening where the temperatures are cooler, and the sun isn’t as hard on your body compared to afternoons. It’s important to note that just because it’s forecasted to be cloudy doesn’t mean that you’re safe from the sun. UV rays can still penetrate through clouds.

This goes without saying, but you’ll want to avoid any drinks that increase the effects of dehydration. That means caffeine, and yes, alcohol. However, we’re not trying to crush anyone’s summer relaxation dreams. If sipping on some daiquiris next to the pool is your thing, go for it. Just be smart about it. Stick to one drink per hour and drink plenty of water. Aim for 16 ounces of water for every 12 ounces of beer/4-6 ounces of liquor, minimum.

Contrary to popular belief, you can still get sunburnt under shade. While being in the shade reduces UV ray exposure, it doesn’t completely block it out. This applies to trees, beach umbrellas, clouds, or anything that allows UV rays to pass through. And no, being underwater in the pool does not protect you. In fact, the clearer the water is, the easier it is for UV to penetrate the surface. Water, sand, concrete, and other light surfaces reflect UV rays, making UV the champion at finding your skin when playing a game of hide-and-seek. But you have a secret weapon. That’s right, sunscreen.

Let’s start off by talking about sun protection factor (SPF). When shopping for sunscreen, it’s natural to go straight for the bottle that has the highest SPF. However, you may want to reconsider that the next time you shop. While the higher number does mean more protection, you’ll be shocked to find that the difference in protection between SPF 30 and SPF 100 is only 2%! So, which SPF should you choose then? That’s really up to you. Your best bet is to stick with SPF 30, at a minimum. If the higher SPFs put your mind at ease, go for it! There’re no negative consequences to using higher SPF sunscreens. Use the chart below that contains common SPFs found in sunscreen to help you decide on which SPF is right for you.
SPF
Protection from UVB Rays
15
30
50
100
Apply your sunscreen everywhere that will be exposed to the sun 30 minutes prior to going out. Commonly missed areas are the entire face, scalp, hairline, behind the ears, the back of your hands, and yes, if the soles of your feet are exposed, there too! As silly as it may sound putting sunscreen on the bottom of your feet, it’s not a step you should overlook. Bob Marley passed away due to skin cancer on his foot.
Remember that sunscreen is not one and done. It needs to be reapplied throughout the day, so make sure you pack that bottle with you. Generally, you’ll want to put more sunscreen on every 2 hours, minimum. If you’re swimming or sweating, you’ll need to reapply sooner. If you have a water-resistant sunscreen (check your label), it’ll have directions on when you should reapply. If you wipe the sweat off your face or dry off with a towel, you also wipe off your sunscreen. So, don’t forget to put more on!

Heat Rash (aka Prickly Heat)
Symptoms
How to Treat It
How to Prevent It
Red stinging blisters typically found inside armpits, elbows, and behind knees, clustered on skin. Usually caused by excessive sweating.
• Avoid sun exposure and scratching skin
• Apply ice pack or damp towel to cool off skin
• Wear loose-fitting clothing to keep your skin cool • Take cool showers/baths • Stay hydrated
Heat Cramps
Symptoms
How to Treat It
How to Prevent It
Cramps or muscle spasms. Usually caused by excessive sweating from exercising in hot weather and dehydration.
• Stop activity and don’t resume for several hours after heat cramps are gone
• Rehydrate with electrolyte water/sports drink
• Rest, cool off, then gently stretch and massage affected muscles
• Stay hydrated
• Limit exercise in hot weather
• Warm up, then gradually ease into the activity
Heat Rash (aka Prickly Heat)
Symptoms
How to Treat It
How to Prevent It
• Inability to cool off, high body temperature
• Excessive sweating
• Muscle cramps
• Weakness and fatigue
• Dizziness
• Rapid breathing and heart rate
• Headache
• Pale and clammy skin
• Nausea or vomiting
• Loosen clothing
• Move to a cool place immediately
• Rehydrate with cool fluids (water or sports drinks with electrolytes)
• Cool off by placing towels soaked in cool water on your skin, take a cold shower/bath
• Seek medical help if you are vomiting, your symptoms aren’t alleviated within an hour, or if they get worse
• Wear loose-fitting clothing
• Protect yourself against the sun with sunscreen and UPF clothing
• Stay hydrated with water/sports drinks
• Avoid strenuous activity on hot days
• Take frequent breaks in cool areas
• Acclimate your body to the hot environment
• Review current medications to ensure there are no heat-related side effects
Heat Rash (aka Prickly Heat)
Symptoms
How to Treat It
How to Prevent It
• High body temperature
• Inability to sweat
• Dizziness
• Rapid heart rate and strong pulse
• Headache
• Hot, red, and dry skin
• Nausea
• Confusion
• Seizures
• Fainting
• Seek medical attention immediately, this is a life-threatening emergency
• Help lower the person’s temperature by moving them to a cool place
• Place cool, damp cloths on them or place them in a cool bath, supervised
• DO NOT GIVE THEM ANYTHING TO DRINK (their consciousness level may not be high enough for them to be safely given fluids to drink)
• Wear loose-fitting clothing
• Protect yourself against the sun with sunscreen and UPF clothing
• Stay hydrated with water/sports drinks
• Avoid strenuous activity on hot days
• Take frequent breaks in cool areas
• Acclimate your body to the hot environment
• Review current medications to ensure there are no heat-related side effects