The “dog days of summer are upon us. But that doesn’t mean you should just “roll over” on your health while having fun in the sun! Regardless of your plans, heed these simple dos and don’ts to ensure you stay healthy and safe all summer long!
To stay healthy this summer, prioritize constant hydration, robust sun protection, and smart outdoor pacing. Always drink plenty of water and limit your time in the intense midday sun.
Here is your essential checklist to make the most of the season safely:
Sun & Heat Protection
- DO apply a broad-spectrum sunscreen (SPF 30 or higher) every two hours and wear UV-blocking sunglasses.
- DO wear light-colored, loose, and breathable clothing made of cotton or athletic wicking fabrics.
- DON’T stay in direct sunlight for extended periods between 10:00 AM and 4:00 PM, when UV rays are strongest.
- DON’T ignore symptoms of heat exhaustion like dizziness or nausea—seek shade and hydrate immediately.
Hydration & Nutrition
- DO pre-hydrate before heading outside and drink water consistently throughout the day rather than waiting until you feel thirsty.
- DO eat water-rich, fresh foods like watermelon, cucumbers, and strawberries to stay nourished.
- DON’T consume excessive amounts of alcohol, sugary sodas, or caffeine, as these can easily dehydrate your body.
Bugs & Outdoor Safety
- DO use insect repellent containing DEET and spray your clothes rather than your skin for extended outdoor exposure.
- DO protect your eyes from the sun. Never look directly into the sun and protect your eyes by wearing a hat and sunglasses whenever you are outdoors. Opt for eyewear that blocks 98 to 99% of UVA and UVB rays.
- DON’T overestimate swimming abilities or swim alone in unguarded pools, oceans, or lakes.
- DON’T ever leave children or pets inside a parked car, as temperatures can reach dangerous levels in minutes
While you and your family enjoy your summer, be sure to keep these Dos and Don’ts in mind to stay healthy and safe!