Protect Your Skin, Stay Cool, and Hydrate

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Summer is a great time to enjoy the outdoors, but too much sun and heat can lead to sunburn, dehydration, heat exhaustion, and heat stroke. A few simple habits can help keep you healthy all season long.

UV Safety

  • Apply a broad-spectrum sunscreen (SPF 30 or higher) 15–30 minutes before going outside.

  • Reapply sunscreen every 2 hours and after swimming or sweating.

  • Wear lightweight, long-sleeved clothing, a wide-brimmed hat, and UV-blocking sunglasses.

  • Seek shade, especially between 10 a.m. and 4 p.m., when UV rays are strongest.

  • Remember that UV rays can penetrate clouds and reflect off water, sand, and pavement.

Heat Safety

  • Limit strenuous outdoor activity during the hottest part of the day.

  • Take frequent breaks in the shade or an air-conditioned area.

  • Wear loose-fitting, light-colored clothing.

  • Never leave children, older adults, or pets in a parked vehicle.

  • Check on neighbors, family members, and friends during heat waves.

Signs of Heat Exhaustion

  • Heavy sweating

  • Muscle cramps

  • Headache

  • Dizziness

  • Weakness

  • Nausea

Move to a cool place, loosen clothing, sip cool water, and seek medical care if symptoms worsen.

Heat Stroke is a Medical Emergency

Symptoms include:

  • Body temperature above 103°F (39.4°C)

  • Hot, red, dry skin

  • Confusion

  • Rapid pulse

  • Loss of consciousness

Call 911 immediately.

Stay Hydrated

  • Drink water regularly throughout the day—even before you feel thirsty.

  • Carry a reusable water bottle.

  • Choose water, sparkling water, unsweetened tea, or low-fat milk instead of sugary drinks.

  • Eat water-rich foods such as watermelon, strawberries, cucumbers, oranges, tomatoes, and lettuce.

  • Drink extra fluids during exercise and outdoor activities.

Enjoy Summer Safely

✔ Wear sunscreen every day
✔ Seek shade during peak sun hours
✔ Dress for the weather
✔ Drink plenty of water
✔ Know the signs of heat illness
✔ Stay cool and check on others

References

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