Protect Your Skin, Stay Cool, and Hydrate

Jul 5

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

American Academy of Dermatology Association. How to Prevent Sunburn and Protect Your Skin. https://www.aad.org
Centers for Disease Control and Prevention. Heat and Health. https://www.cdc.gov/heat-health
Centers for Disease Control and Prevention. Sun Safety. https://www.cdc.gov/skin-cancer/prevention
National Weather Service. Heat Safety. https://www.weather.gov/safety/heat
U.S. Environmental Protection Agency. UV Index. https://www.epa.gov/sunsafety

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Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com