How to Safely Enjoy the Summer’s Heat

Now that summer has finally arrived it is time to lay on the beach and go on beautiful hikes. Yet it’s important to keep in mind the heat puts everyone – especially young children and the elderly – at risk of dehydration and heat stroke. Don’t let that stop you from enjoying the warm months. Here are some tips to safely enjoy outdoor activities this summer:

1. Drink water

Humans are roughly 60% water, and we need to keep it that way. Drinking plenty of water on hot days is the best way to avoid dehydration. A good tip is to take a sip of water every half hour or so, even if you’re not particularly thirsty. If you’re sweating, it should be even more frequent.

If you’re bored with water, try drinks like tea or sparkling water. Sports drinks can also help replenish electrolytes, but it’s important to make sure they don’t have too much sugar in them. Try to stay away from alcohol and caffeine. These drinks basically remove moisture from your system, and your body needs all the water it can get!

2. Think about your outfit

Clothing is an important consideration when it’s hot outside. If you’re going to be active outside for an extended period, wear lightweight clothes, preferably in light tones. These will help air circulate, and the lighter colors won't absorb quite as much of the sun's rays. You might also consider carrying around an umbrella if you aren't wearing a hat. This will protect more of your body and limit exposure to harmful UV rays.

For extra protection against harmful UV rays, throw on a hat or even carry an umbrella.

3. Plan your day around the heat

The sun usually peaks between 10 a.m. and 3 p.m., so try to organize your day around this. If you are outside during peak times always remember to take breaks, lay in the shade, drink water and keep track of how you’re are feeling. Many people acclimate themselves to the heat by spending an increasing amount of time outdoors during the summer months. This can be a good way to raise your heat tolerance, but it's important to monitor how you're feeling.

4. Listen to your body

Always be aware of signs of dehydration and heat stroke and pay attention to how your body feels. If you experience dry skin, dizziness, constipation and dry mouth, you could be suffering from mild dehydration. More severe dehydration is often marked by rapid breathing, fever, extreme thirst, increased heartbeat and sunken eyes.

These same symptoms apply to heat stroke, but victims of heat stroke will also experience nausea or vomiting, confusion, agitation and a higher body temperature (around 104 degrees Fahrenheit).

If ever you think you might be suffering from heat stroke or dehydration, seek out medical care immediately. With 17 locations across Massachusetts, CareWell Urgent Care centers are equipped to handle both of these conditions and will get back to enjoying your summer in no time!