Information provided by Federal Occupational Health

Summer is a great time to get outside, be more physically active, and enjoy various exciting activities and events. Like so many things, however, you can sometimes get too much of a good thing—too much sun, too much heat, too many bugs. Always put safety first and take the necessary precautions for a safe and enjoyable summer. 

Heat safety

Have a plan
A big part of staying safe in the heat is having a good plan. Have a rough idea of how long you will be out in the sun and the heat, and then plan accordingly. Moderating your exposure to heat goes beyond reapplying sunscreen and covering up. You need to take extra steps to avoid being outside for long periods in the sun and heat, especially during the peak hours of the strongest ultraviolet (UV) rays, which occurs from 10 a.m. to 4 p.m.

If possible, make sure that you have an air-conditioned oasis in which you can take refuge, so that you can get a break from the intense heat.

Stay hydrated
Dehydration is another safety concern during the summer months. Be sure to drink enough liquids throughout the day, as our bodies can lose a lot of water through perspiration when it gets hot out. Snacking on water-rich foods, like raw fruits and vegetables, can also help you stay hydrated.

Without enough fluids, you may experience dehydration. Look for these signs:

• Extreme thirst
• Dry mouth
• Headache
• Muscle cramping
• Feeling lightheaded
• Foggy thinking

The remedy for dehydration is to slowly reintroduce fluids to the body. Take your time, though, because gulping down water can cause stomach distress. Also, try to avoid alcoholic beverages, because they can ultimately add to your dehydration.

Handle with care
Keep an eye out for those most vulnerable to the effects of extreme heat. Be especially conscious of young children, older adults, and pets, as they all tend to be more susceptible to the complications from dehydration and too much sun and heat.

Danger zone
Most of the time, you’ll experience little to no effect from being out in the sun and the heat, but there may be circumstances when you’ll need help. Here are a few situations to look out for: 

Heat cramps
Dehydration can cause heat cramps, which are painful muscle spasms—usually in the legs and abdomen. Try to massage the muscle and have the person slowly start consuming more liquids. If the person feels sick to his or her stomach or vomits, call a medical provider immediately.

Heat exhaustion
This is a serious condition caused by overexposure to hot weather conditions. A person with heat exhaustion usually feels weak and perspires heavily, while the skin tends to be cold and clammy. It’s important to get a person experiencing heat exhaustion out of the heat, preferably into an air-conditioned area. You can give him or her sips of water to start the rehydration process, but if the person has fainted or vomited, seek immediate medical help.

Heatstroke (or sunstroke)
Unlike with heat exhaustion, people experiencing heatstroke have hot, dry skin and a high body temperature—and they often have stopped sweating. Heatstroke requires immediate medical attention. You should call emergency medical services and follow the instructions that they give you. Do not give any fluids to a person you suspect of having heatstroke.

Sun safety
The skin is the body’s largest organ. It protects you against heat, sunlight, injury, and infection. Yet, some of us don’t consider the necessity of protecting our skin from the effects of the sun’s UV rays. There are simple, everyday steps you can take to safeguard your skin from the effects of UV radiation such as applying sunscreen and wearing protective clothing. 

Reap the rewards of summer safety
Think safety first for all summertime fun. This gives you the reward of peace of mind while enjoying the beauty of the season and its many pleasant activities.