Summer is the perfect time to enjoy sunshine, outdoor adventures, vacations, backyard cookouts, and family gatherings. Whether you’re spending the day at the lake, working outside, or taking a weekend road trip, a few simple habits can help you stay safe and healthy all season long.
Warmer weather also brings unique health challenges, including dehydration, sunburn, heat-related illnesses, and insect bites. Fortunately, taking a few preventative steps can help you enjoy everything summer has to offer while protecting your health.
1. Stay Hydrated
One of the most important summer health habits is staying hydrated. As temperatures rise, your body loses more water through sweat.
Stay hydrated by:
- Drinking water consistently throughout the day—even before you feel thirsty.
- Increasing your fluid intake when exercising or spending time outdoors.
- Eating water-rich foods like watermelon, cucumbers, strawberries, oranges, and celery.
- Limiting sugary drinks and excessive alcohol, which can contribute to dehydration.
If you’re sweating heavily from work, exercise, or spending extended time in the heat, consider replacing electrolytes in addition to drinking water.
2. Protect Your Skin
Too much sun exposure increases your risk of sunburn, premature skin aging, and skin cancer.
Protect yourself by:
- Applying a broad-spectrum sunscreen with SPF 30 or higher.
- Reapplying sunscreen every two hours and after swimming or sweating.
- Wearing sunglasses that block both UVA and UVB rays.
- Choosing lightweight clothing and wide-brimmed hats.
- Seeking shade between 10 a.m. and 4 p.m., when the sun’s rays are strongest.
Don’t forget commonly missed areas like your ears, the back of your neck, and the tops of your feet.
3. Enjoy Fresh Seasonal Foods
Summer is the perfect time to enjoy fresh fruits and vegetables packed with vitamins, minerals, antioxidants, and fiber.
Some nutritious seasonal favorites include:
- Berries
- Tomatoes
- Bell peppers
- Leafy greens
- Peaches
- Cherries
- Corn
- Zucchini
Shopping at local farmers’ markets is a great way to enjoy fresh produce while supporting local growers.
4. Stay Active Safely
Regular physical activity is important year-round, but exercising in extreme heat requires extra caution.
Remember to:
- Exercise early in the morning or later in the evening.
- Wear lightweight, moisture-wicking clothing.
- Take frequent breaks in the shade.
- Listen to your body and stop if you feel dizzy, weak, or nauseated.
5. Know the Signs of Heat Illness
Heat exhaustion and heat stroke can become serious medical emergencies if not recognized early.
Signs of Heat Exhaustion
- Heavy sweating
- Fatigue
- Muscle cramps
- Headache
- Dizziness
- Nausea
Signs of Heat Stroke
- Body temperature above 103°F
- Hot, dry skin or profuse sweating
- Confusion
- Rapid heartbeat
- Loss of consciousness
Heat stroke is a medical emergency. Call 911 immediately if you suspect someone is experiencing heat stroke, and move them to a cool or shaded area while waiting for emergency medical services.
6. Protect Yourself From Bugs
Mosquitoes and ticks become more active during the summer months and can spread certain illnesses.
Reduce your risk by:
- Using an EPA-registered insect repellent.
- Wearing light-colored long sleeves and pants in wooded or grassy areas.
- Checking yourself, children, and pets for ticks after spending time outdoors.
- Eliminating standing water around your home where mosquitoes breed.
7. Practice Food Safety
Summer cookouts and picnics are fun, but warm temperatures allow bacteria to multiply quickly.
Help prevent foodborne illness by:
- Keeping cold foods cold and hot foods hot.
- Refrigerating leftovers promptly.
- Washing fruits and vegetables thoroughly.
- Cooking meats to safe internal temperatures.
- Avoiding leaving perishable foods out for more than two hours—or more than one hour when temperatures exceed 90°F.
8. Prioritize Water Safety
Whether you’re swimming at a pool, lake, or beach:
- Never swim alone.
- Closely supervise children around water.
- Wear a properly fitted life jacket while boating.
- Stay hydrated, even while swimming.
- Never dive into unfamiliar water.
9. Could Your Medications Increase Your Risk?
Many people don’t realize that certain medications can make you more sensitive to the sun or heat, increase dehydration, or reduce your body’s ability to cool itself.
Common medications that may increase these risks include:
- Certain antibiotics
- Water pills (diuretics)
- Some blood pressure medications
- ADHD stimulant medications
- Acne medications
- Some antidepressants
- Certain antihistamines
If you’re unsure whether one of your medications increases your sensitivity to heat or sunlight, talk with your pharmacist before spending extended time outdoors.
Can My Medications Make Me More Sensitive to the Summer Heat?
Yes. Some medications can increase your risk of dehydration, heat exhaustion, or sun sensitivity. Your pharmacist can review your medications and offer practical tips to help you stay safe while enjoying summer activities.
Enjoy a Safe and Healthy Summer
Summer is a wonderful time to make memories with family and friends. By staying hydrated, protecting your skin, eating nutritious foods, practicing heat safety, and understanding how your medications may affect you in hot weather, you can enjoy the season with greater confidence.
If you have questions about sunscreen, heat-related illness, insect bites, hydration, or whether your medications could increase your sensitivity to heat or sunlight, stop by Prairie Gardens Pharmacy. Our pharmacists are always happy to answer your questions and help you stay healthy all summer long.
