School is out and the temperatures are up- summer is finally here! Summer is the perfect season to soak up the sun and enjoy the great outdoors, but it's also crucial to stay safe and healthy during the hotter months. As temperatures rise, so does the need for precautionary measures to ensure a joyful and secure summer experience. Follow these tips to stay safe, be healthy, and have fun this summer-
1. Get out, get active!
The CDC recommends that adults participate in a minimum of 150 minutes/week of moderate-intensity physical activity and summer is a great time to get outside and get active! Warm weather provides more opportunities to get outdoors and incorporate exercise into day-to-day life. These are endless possibilities- go for a walk around your neighborhood, hike through a local park, play a game of pickup basketball or beach volleyball, etc. just make sure you......
2. Stay hydrated this summer
Heat is the biggest danger during the summer months and can cause serious heat-related illnesses. Dehydration is common during the summer months due to increased sweating. It's crucial to drink plenty of water, even if you don't feel thirsty. To mitigate the risk of heat stroke and other illnesses, it is important to limit outdoor activities during peak sun hours, take regular breaks in the shade, and stay hydrated. Drinking enough fluids is one of the most important things you can do to prevent heat illness; the CDC recommends that when working in the heat, you should drink 8 ounces of water every 15-20 minutes. Avoid beverages with too much caffeine and drinking alcohol in the heat to help mitigate the risk of heat illness.
3. Use sun protection
Spending time in the sun can be a great way to be physically active, reduce stress, and soak up some Vitamin D, however it's important to use sunscreen to mitigate the risks of sun exposure. The sun gives off UV rays, which can damage skin cells and cause skin cancer (melanoma). Using a broad spectrum sunscreen with an SPF of 15 or higher can help filter out the harmful UVA and UVB rays to reduce the risk of developing melanoma. It's also important to remember to protect your eyes from the sun. Eye exposure to UV rays can increase the risk of developing cataracts. Wearing sunglasses that block both UVA and UVB rays can help reduce this risk, and also protect the sensitive skin around the eye area.
4. Use insect repellant
During the summer months, the prevalence of bugs such as mosquitoes, ticks, and other insects significantly increases. These insects can be more than just a nuisance; they can also transmit various diseases, making it crucial to use bug spray for protection. Mosquitoes can transmit diseases such as West Nile Virus, Zika Virus, and Malaria, while ticks can carry Lyme disease. Pets are also susceptible to bug bites and the diseases they can carry. Using bug spray reduces the risk of these insect bites and the associated diseases, and can help keep your pets safe! Remember to choose a product that is safe for all family members, including pets, and apply it as directed by the manufacturer.
5. Eat healthy
Summer brings with it an abundance of fruits and vegetables at their peak freshness, making it the ideal season to indulge in produce that is not only cheaper but also packed with flavor. This period of bounty presents a perfect opportunity to integrate more wholesome and vibrant foods into your diet. The warmer months often shift our dietary preferences towards lighter and cooler foods, responding naturally to the body's decreased appetite and increased need to stay hydrated and cool. Visiting local farmers' markets can transform grocery shopping into a fun and enriching family outing. These markets offer a chance to explore a variety of fresh, locally-sourced produce while supporting the local economy and strengthening community ties.
6. Practice food safety
Foodborne illnesses tend to increase during the summer months because bacteria multiply faster when it’s warm. People also cook outside, away from refrigerators, thermometers, and sinks more often. To reduce the risk of food-borne illness during the summer months it is important you use the CDC's Clean, Separate, Cook, and Chill food safety plan- wash hands and surfaces frequently, don't cross-contaminate, cook to the right temperature, and refrigerate promptly. Perishable foods should be refrigerated within two hours, within one hour if exposed to temperatures above 90°F (like a hot car or picnic). By adhering to these guidelines, you can enjoy your summer activities while minimizing the risk of foodborne illnesses.
Ultimately, the goal is to have fun and make the most of this vibrant season. Spend time with loved ones, explore new hobbies, and create lasting memories. By staying active, remaining cautious, and fully embracing the joy of summer, you can look forward to a season filled with happiness and good health. Stay active, stay safe, and have fun this summer!
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