As summer approaches, we often find ourselves looking for ways to have fun in the sunshine – but it is also important to stay safe and healthy during these hot months. Read on for twelve ideas of how you can stay safe and have a blast during the hottest time of the year.
- “Swim to Survive”: On hot days, nothing beats jumping in the pool or ocean to cool off. Swimming is a great exercise, but it’s also important to ensure you’re taking necessary safety precautions before you dive in. According to the Canadian Red Cross, children and adults should learn the three basics steps of Swim to Survive, which are “jump, push, turn and grab” (2016). By remembering these steps, swimmers can help ensure their safety even in the most dire of situations.
- Hydrate: With warmer temperatures, comes the need for extra water! Staying hydrated is essential in avoiding dangerous heat-related illnesses like heat exhaustion and heat stroke (Pofahl et al., 2020). Keep a water bottle on hand at all times and be sure to drink water regularly.
- Wear Sunscreen: Spending extended amounts of time in the summer sun can increase the risk of skin cancer (American Academy of Dermatology, 2021). It is therefore important to wear sunscreen with broad-spectrum protection with an SPF of at least 30 at all times.
- Stay Indoors: When possible, take advantage of air conditioning and other indoor activities. This can help you avoid the hottest parts of the day and cool off.
- Invest in UV Protective Clothing: Overly exposing your skin to the sun’s rays can be damaging. Wearing protective clothing, such as hats and sunglasses, can help shield you from the sun’s harmful UV rays and help make sure you’re still having fun without over exposing yourself to the sun (Lemon et al., 2018).
- Attend Outdoor Events: There are plenty of outdoor events during the summer months, such as barbeques and movie nights! Plan ahead and check the weather forecast to make sure you’re not attending an event during the hottest part of the day.
- Camping: Spend a weekend in the great outdoors and set up your tent in a safe location. When camping in the summer months, you want to be sure that you stay hydrated.
Summer Tips
1) Wear Appropriate Clothing: Wear clothing in light colors because light colors absorb less heat and will keep you cooler. Lightweight fabrics are also really helpful for summer days because they allow air to pass through the fabric and keep your skin from becoming soaked in sweat. (Harmsen, 2020)
2) Drink Plenty of Water: Drinks lots of water throughout the day. Drink your preferred beverage, like juice or tea, but not in excess. Water is the best way to stay hydrated and to keep your body cool. (Glate, 2020)
3) Avoid Direct Sun Exposure: Stay in the shade as much as possible. Try to stay out of the sun between 11am and 4pm when it is most intense. (Glate, 2020)
4) Utilize a Fan: Fans can be a great tool in helping to cool down your body temperature and air out your home.
5) Take a Cool Bath: Taking cold showers or baths can help lower your body temperature since it helps to decrease blood circulation and sweating. (Harmsen, 2020)
6) Beat the Heat During the Night: Take advantage of the cooler night temperatures by sleeping with the windows open in order to get fresh air. You can also take a fan or even a damp towel to your room to help cool it down. (Harmsen, 2020)
7) Consume Watery Fruits: Eating cool and watery fruits can help keep you hydrated. Fruits like watermelon, oranges, grapefruit, and cantaloupe are great. (Glate, 2020)
8) Exercise in the Morning Before the Sun Comes Up: Exercise in the morning before the sun comes up and the temperatures rise. You will get the benefits of exercise, without the risk of exhaustion caused by the heat. (Glate, 2020)
9) Utilize Wet Towels: If you come home from a hot day outside, you can wrap yourself in wet towels to cool your body temperature down. (Glate, 2020)
Have fun and enjoy the rest of your summer safely.
Toni OnOne 