Beat the Summer Heat
The “dog days” of summer traditionally stretch from July 3 until Aug. 11, and this six-week period of hot temperatures and high humidity can make outdoor excursions insufferable in a matter of minutes. Taking extra precautions before you head outdoors can help keep you comfortable and prevent complications such as heat stroke and dehydration. Below are some simple but effective ways to beat the heat and safely enjoy your summer:
Before you head outdoors:
- Grab plenty of fluids.Water or beverages that are high in electrolytes are the best choice (skip the coffee or anything with caffeine). If you are doing something active, take a drink every 15 minutes, even if you’re not thirsty.
- Dress lightly. Opt for baggy, lightweight, light-colored clothing that will keep you cool and protect your skin. Dark colors absorb the sun’s rays, increasing your body temperature. Don’t forget to grab a wide-brimmed hat and sunglasses for extra UV protection.
- Time it right. Try to avoid planning or participating in outdoor activities between the hours of 11 a.m.-3 p.m., which is when the sun’s rays are at their peak.
- Lather up. Apply sunscreen before you go out – but don’t leave it behind. Sunscreen should be applied to exposed skin, including vulnerable spots like your ears and lips, every two hours.
- Cover the kiddos. Children under six months are particularly vulnerable to serious burns, but sunscreen isn’t enough to protect their delicate skin. Instead, the FDA and American Academy of Pediatrics recommend keeping children this age out of direct sunlight. An umbrella, pop-up tent or stroller with a canopy are your best bets for protecting the tiniest of tots.
While you are outdoors:
- Seek out shade. While the air temperature is the same whether you’re standing in direct sunlight or sitting under a tree, the shade makes you feel cooler because it blocks direct solar radiation. Whenever possible, scope out a shady spot.
- Reapply sunscreen.Remember that sunscreen you were told to pack? Break it out every two hours and lather it on, especially if you are swimming or sweating.
- Take breaks. If you are doing something active, pace yourself. Go indoors or sit in the shade, especially if you start to feel overheated. Remember to drink your water.
- Pay attention to your body. Overheating can quickly become a medical emergency, so be aware of the warning signs and call 911 if you start to experience dry, hot skin, rapid breathing, a high body temperature or confusion.
- Keep an eye on your furry friends.Like people, animals can also suffer from heat-related illnesses (especially dog breeds with shortened snouts, like bulldogs and pugs). Make sure they have shade and hydration if they are outdoors on a hot day. Never leave your pet in a parked car, even with the window cracked. If you take your pet for a walk, but mindful of hot pavement; if it’s too hot for your bare feet, then it’s too hot for them.