Whether you’re near water, visiting parks, camping, or simply staying around home, many summer activities are spent outdoors. That means being exposed to the sun and the risks that come with it – specifically, sunburns and dehydration that can ruin your fun.
Knowing how to protect yourself can help you avoid those nasty sunburns and the effects of dehydration. Let’s look at preventative steps you can take:
SUNBURNS
Sunburn develops when the amount of UV damage exceeds the protection that the skin’s melanin can provide. Preventive measures can reduce the risks of cancers, premature aging of the skin, the development of cataracts, and other harmful effects.
Protection
- Use sunscreen – Use SPF 30 or more. Re-apply every 2 hours after swimming or sweating.
- Cover Up – Wear long-sleeved shirts, pants, wide-brimmed hat to cover your skin.
- Seek Shade – Seek shade whenever possible, especially during the peak sun ray hours of 10 a.m. to 4 p.m.
- Be aware – Reflective surfaces such as pavement, water and sand can reflect the rays, increasing risk of sunburn.
- Apply lip balm – Use a lip balm of SPF 15 or more
DEHYDRATION
Another health concern during the hot summer days that can creep up on people is dehydration.
In hot or sunny conditions, sweating can cause rapid loss of fluids and electrolytes like sodium and potassium. These can cause dehydration, which can lead to more serious conditions such as heat exhaustion or heat stroke.
There are some simple, common ways to prevent dehydration.
- It’s dull and boring, but drink water. That also means avoiding soda, alcohol, and caffeinated drinks. Rule of thumb: Drink at least 16 to 20 ounces (oz.) of fluids one to two hours before an outdoor activity. Then, six to 12 ounces every 10 to 15 minutes when outside. When finished, drink more.
- Replace electrolytes with foods that contain sodium and potassium or electrolyte beverages
- Consume food with high water content – lettuce, cucumber, tomato, celery, watermelon, strawberries are a good starting point.
- Wear lightweight, loose-fitting clothes – This reduces the body’s heat absorption.
- Cool down with shade, taking breaks or air conditioning – This can help regulate the body’s temperature that may contribute to fluid loss.
If you feel you’re experiencing adverse effects from sunburn or dehydration, Hometown Urgent Care is here for you with walk-in clinics, extended hours and quality care. Find a location near you.