Summer Health Tips
Annika Miller Lampropoulos
For many in the Northwest region of the United States this has been the hottest summer in decades. Portland, known for a moderate climate, had an average high temperature of 112 degrees at the end of last month. Although not quite as severe, Rexburg will also be experiencing an usually hot summer this year.
It is important to make certain lifestyle adjustments during these hotter months in order to have a safe and enjoyable summer vacation.
Sun protection is essential no matter what temperature it is outside. The CDC recommends that everyone wear at least SPF 15 for sun protection on a daily basis. When planning activities where there will be direct sun exposure for longer periods of time, plan to increase your SPF and reapply your sunscreen at least every two hours.
Additional safety measures when planning summer activities may include wearing more high-coverage clothing, a wide-brimmed hat and taking breaks in the shade as necessary. If there will not be shade naturally available, consider bringing an umbrella next time you go to the lake or on a picnic.
The ideal high-coverage clothing for summer is made of lightweight fabrics, is light-colored and loose-fitting. This will help your sweat to evaporate more quickly and keep you cooler during your outdoor activities. If you have particularly sensitive skin, you may also want to consider investing in clothing that carries a UPF (ultraviolet protection factor).
No matter what kind of fabric you wear, you are technically provided with some level of sun-protection. Clothing that specifically advertises a UPF rating is offering an exact indication of how much UV protection their fabric will offer you. SkinCancer.org highly recommends wearing these specialized fabrics especially for those that frequent the outdoors.
An important factor in summer sun protection is being conscious about when you are outside. If you are someone who prefers to exercise outdoors, it is important to consider the temperature. An afternoon run in the late-fall is a very different experience than an afternoon run in the middle of July. Consider exercising early in the morning or later in the evening during the summer months to avoid the most brutal parts of the day’s heat.
Water is one of the most important factors of our health at all times. The Mayo Clinic recommends 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) a day for women. This is particularly important during the summer months when we are more prone to extreme dehydration and heat exhaustion.
One of the keys to avoiding dehydration is knowing the signs when we see them. Some symptoms of dehydration may include feeling dizzy or light-headed, feeling tired, dry lips, mouths and eyes, or peeing less than four times a day. We are significantly more likely to be able to stay cool when we are sufficiently hydrated.
Consciously staying hydrated, along with using proper sun protection, will not only make your summer more enjoyable, but it will help keep you safe from heat exhaustion, heat stroke, sunburns, and potential skin cancer. It is reported that the daily use of at least SPF 15 reduces your risk of contracting melanoma by 50%.
Stay safe this summer by using sun protection during all of your outdoor activities. With proper preparation you can enjoy the beautiful Idaho outdoors this summer no matter the forecast!
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Rexburg Free Clinic