As we head outside to enjoy the warm weather, Steward Health Care would like to share a few summer safety reminders so that you and your family can have the happiest and healthiest summer possible.
Heat Exhaustion and Heat Stroke
As we transition from the cooler months, it’s critical to remember that high temperatures can cause life-threatening conditions like heat stroke and heat exhaustion. Heat stroke can be life-threatening if not promptly treated. According to the Centers for Disease Control and Prevention (CDC), an average of 618 deaths per year in the United States from 2004 to 2018 were attributed to exposure to excessive heat. Certain age groups are more susceptible to heat stroke. Older adults, particularly those over the age of 65, are at a higher risk due to a decreased ability to regulate body temperature as well as underlying health conditions, but symptoms can affect people of all ages.
Warning signs of heat exhaustion include general muscle weakness, nausea and vomiting, stomach cramps, slurring of words, and abrupt lightness in the head or fainting. Heat stroke is a serious heat-related condition where your body can no longer control its temperature, your cooling mechanism—sweat—shuts down, and your body overheats. Commonly, heat stroke is the result of extended exposure to the sun or physical exertion in high temperatures. Luckily, heat exhaustion and heat stroke are highly preventable if you take the following precautions:
- Stay Cool: Take a break from the sun every hour or so and go to a shaded area to ensure your body temperature does not get too high.
- Apply SPF Every Morning: Sunburns affect your body’s ability to cool itself, so apply sunscreen (SPF-15 or higher) thirty minutes before you head out the door and reapply every couple hours to ensure your skin is protected.
- Stay Hydrated: Don’t forget your water bottle and make sure to drink plenty of water and other fluids that contain electrolytes, which will allow your body to sweat and cool down throughout the day.
- Avoid Alcohol: Alcohol is a diuretic, which means it causes your body to lose more bodily fluids. Drinking alcohol while you’re in the sun will make you more dehydrated, more quickly.
- Wear Loose-Fitting Clothes: Wearing light-weight garments will allow ample amounts of air to cool your body. The sun’s UV rays do not just increase the risk of heat exhaustion and heat stroke, they can also be extremely harmful to your skin.
UV Radiation
Even on cloudy summer days, prolonged exposure to UV radiation without protection can cause sunburn and sun poisoning and exponentially increase your risk of developing skin cancer. To protect your skin and your overall health, it is important to follow a few key steps:
- Sunscreen: Apply broad-spectrum (UVA/UVB) sunscreen daily. While SPF-15 is ideal for everyday use, grab SPF-30 or higher when your plans include extended activity in the sun. Sunscreen wears off; be sure to reapply every couple of hours or after you sweat, swim, or towel off. Be sure to check the expiration date on your sunscreen; most sunscreens have a shelf life of no more than three years.
- Shade: You can reduce the risk of skin damage or skin cancer by staying in the shade. Prop up an umbrella on the beach or set up your summer picnic in a shady spot under a tree.
- Hats: For maximum protection, wear a wide-brimmed hat that shades your face, ears, and neck.
Water Safety
As your family heads to the lake, beach, or pool, there are a few things to keep in mind: Always check the weather before you go; if it looks like a thunderstorm is on the horizon, try to adjust your plans. Ensure that you and your family swim in designated areas with assigned lifeguards. Never leave children unattended while swimming, and always try to swim with a buddy. Make sure to always put life jackets or other floatation devices on young children. If your child goes missing, always be sure to check the water first. Drink plenty of water to stay hydrated before and after you take a swim.
Eye Safety
Protecting your eyes during the summer months is crucial for maintaining optimal eye health and safeguarding against potential hazards. The intense sunlight and UV radiation pose risks such as sunburned corneas, cataracts, and macular degeneration. To shield your eyes, always wear sunglasses with 100 percent UV protection when outdoors, even on cloudy days. Look for sunglasses that block both UVA and UVB rays. Additionally, consider wearing a wide-brimmed hat to provide extra shade and further reduce direct exposure to sunlight.
If you participate in water activities, wear goggles to protect your eyes from irritants, bacteria, and chemicals commonly found in pools, lakes, and oceans. Remember to take regular breaks from screens and digital devices to prevent eye strain and dryness. Lastly, stay well hydrated, as dehydration can affect your eyes’ lubrication. By following these tips and taking proactive measures, you can enjoy the summer months while prioritizing the health and safety of your eyes.
Nutrition
Proper nutrition plays a vital role in staying safe and healthy during the summer heat. When temperatures rise, it’s essential to focus on hydrating and nourishing your body. Opt for hydrating foods such as watermelon, cucumbers, citrus fruits, and leafy greens, as they have a high-water content and help replenish electrolytes. Include foods rich in potassium, like bananas and coconut water, to support optimal muscle function and prevent dehydration. Avoid heavy, greasy meals that can leave you feeling sluggish and opt for lighter options like salads, grilled lean proteins, and refreshing smoothies. Additionally, remember to limit your intake of sugary beverages and alcohol, as they can contribute to dehydration. Prioritize proper hydration by drinking plenty of water throughout the day, and consider incorporating electrolyte-rich drinks or homemade fruit-infused water. By paying attention to your nutrition and making smart choices, you can enjoy the summer heat while keeping your body nourished and hydrated.
Self-Care
As the summer months kick into high gear and become filled with bustling activities and endless to-do lists, do not forget to take a moment to relax and care for yourself. Self-care is not a luxury but a necessity. Amidst the summer hustle, don’t forget to reserve time for relaxation, whether it’s indulging in your favorite hobbies, taking a deep breath, taking a nap, or reading a book. Prioritizing self-care will replenish your energy, and you’ll be much better equipped to be present and alert for fun-filled summer activities with your family.
Keeping all of these tips in mind, we hope you have an amazing summer season, and be sure to use these tips to safely enjoy the season with your loved ones. If you, a loved one, or a stranger experiences heat exhaustion or heat stroke, seek immediate medical assistance. If you believe you or a loved one may be exhibiting signs of skin cancer, such as irregular moles that change shape or color or lesions that may appear red, pink, white, blue, or blue-black, discuss these changes with your physician as soon as possible.
To find a specialist in our network, please visit Steward DoctorFinder™ or call 800-488-5959.
