First day of summer signals a refresh on dealing with rising temperatures

With the start of summer upon us, and the temperatures already reaching record highs for this time of year, taking the proper precautions is necessary to being safe and sound over the next several months.

Though your body needs plenty of Vitamin D from the sun’s rays, you should regulate your solar intake. While it may not seem dangerous to most of us, the sun is responsible for many injuries as well as more than 60,000 deaths globally a year. 

One of the most-important ways to prepare for the summer heat is staying hydrated. And that doesn’t mean drink when you go outside. That means making sure you are hydrated before going outside and staying hydrated as the day passes.

“Especially when the weather conditions call for excess heat and humidity, it’s really important to plan your hydration pre-activity,” American Family Care Executive Director Reilly Allmoslecher said to NewsTalk KZRG. “Also, you want to have hydration breaks throughout your activity to make sure you stay well hydrated. Once you are back in doors, it’s important to replace any fluids that have been lost. Pushing fluids when you’re back indoors.” 

In general, a person should consume half your body weight or your body weight in ounces. And while water is the preferred liquid to stay hydrated, using sports drinks and other electrolyte drinks help with hydration as well. However, there are several drinks you want to stay away from when the mercury rises on the thermometer.

“I think you should aim to stay away from fluids that are high in caffeine,” Allmoslecher said. “Or that act as a diuretic, like coffee or tea. Instead, you want to drink fluids that help replace your hydration status.”

Signs of dehydration include constant thirst, dark-colored urine, dry mouth, lips and tongue,  dizziness, headaches, lightheadedness, fatigue, rapid heartbeat or rapid breathing. If you experience any of these symptoms, it’s important to hydrate immediately and contact a healthcare professional. 

One other way to avoid any serious complications from the sun’s rays is to wear the proper clothing while outside. 

Of course, as the temperature increases, more and more people want to wear less clothing, but prolonged skin exposure to the sun can lead to severe sunburn, heat stroke and even skin cancer. In fact, nearly 10,000 Americans died in 2023 from Melanoma. 

When choosing what to wear while the sun is bearing down, you should consider clothing with a UPF (Ultraviolet Protection Factor) rating, with the higher the number goes, the more protection it gives you from UV light. For instance, a UPF 50 garment of clothing, which is considered excellent, will block 98 percent of UV rays, while UPF 40 will block neatly 96 to 97.4 percent. The Skin Cancer Foundation requires fabrics to have a UPF of 30 or higher to qualify for their Seal of Recommendation. 

And as always, don’t forget your hat when heading out in the high sun.

Regardless of what clothing you have on, one of the best things you can do for your skin while outside is to apply sunscreen, and do so liberally. 

“I think the two most important things besides adjusting your outdoor activities if there is a high temperature is to wear sunscreen and protective clothing,” Allmoslecher said. “For sunscreen, use a broad spectrum sunscreen regardless of your skin type just to avoid getting a sunburn and any skin cancer in the future. 

“We always recommend sunscreen with an SPF 30 or greater. …  You want to put the sunscreen on 30 minutes before you go outside and apply it very liberally. … When you are outside, you want to reapply sunscreen every 90 minutes to two hours.”

Of course, not all of us have the ability to express ourselves when we are overheating, like small children for example. So, what should you look for when it comes to children suffering from sun-related illnesses?

“I think in younger kids, the symptoms a younger kid would have are not exactly what an older kid or adult would be able to verbalize,” Allmoslecher said. “Just any unusual behavior, if they’re extra fussy or tired. As much as possible with younger kiddos, the best choice would be to adjust your outdoor activities. If you do need to be outside in an increased temperature, it is important for them to get rest in the shade and frequent hydration breaks and really enforce that instead of just letting them play as hard as they want to.”

We all know the temperature is at its highest usually around the same time the sun reaches its peak in the day. So, it is best to time your strenuous outdoor activities when it makes sense for your body. If you have yard work to do, or like to work out with a run, do so in the morning or late in the evening.

If you don’t have a choice and must be outside doing something strenuous in the summer heat, it is wise to make sure others know your plans. Call a relative or text a friend to let them know you are going for a hike or have some yard work to do. Ask them to check in on you later, or let them know you’ll call back when you’re finished.

One thing you might not think about when planning for outdoor summer activities is how your medication might come into play.

“There are a lot of prescription medications that say avoid sun exposure and you should take that seriously,” Allmoslecher said. “It will predispose you to a sunburn … and can make you very sensitive to the sun. If you are taking one of those medications, wearing protective clothing and sunscreen is a must. Read through your medication recommendations and take them seriously.” 

As we plan to deal with the summer heat, the most important thing to remember is to be prepared. Have a plan in place. Know how to recognize and what to do in an emergency. If you are experiencing any symptoms of dehydration or sun stroke, find shade or get inside, cool off and contact a health official. It could save your life, or a loved one’s.