Summer may bring sunshine, vacations, and outdoor fun, but it also comes with rising temperatures that can pose serious health risks if you’re not prepared. Heat exhaustion, dehydration, and sunburns are just a few of the common threats that warmer weather introduces. Fortunately, you can protect yourself and your loved ones by adopting a few smart habits. Here’s how to heat-proof your health and enjoy the season safely.
1. Hydration Is Non-Negotiable
The most important rule for staying healthy during hot weather? Drink plenty of water. Your body loses fluids faster in the heat, especially if you’re active. Aim to drink at least 8–10 glasses of water daily—and more if you’re exercising or spending time outdoors.
Pro Tip: Don’t wait until you’re thirsty to drink water. Carry a reusable water bottle everywhere, and infuse your water with fresh fruits or herbs for a refreshing twist.
2. Dress for the Weather
Lightweight, loose-fitting clothing made from breathable materials like cotton or linen helps your body stay cool. Light-colored clothing also reflects heat rather than absorbing it, unlike dark colors.
Protective accessories like wide-brimmed hats, sunglasses, and UV-blocking umbrellas not only offer comfort but also shield you from sun damage. Don’t forget your feet—opt for breathable shoes or sandals when possible.
3. Stay Sun-Safe with SPF
Sunburn isn’t just painful—it also increases your risk of skin cancer. Applying a broad-spectrum sunscreen with an SPF of 30 or higher is essential before stepping outdoors. Reapply every two hours, or more often if you’re sweating or swimming.
Tip: Don’t overlook commonly missed spots like the ears, neck, scalp, and tops of feet.
4. Know the Signs of Heat-Related Illness
Heat exhaustion and heatstroke can escalate quickly. Knowing the symptoms can help you take action before it’s too late.
- Heat Exhaustion: Dizziness, heavy sweating, nausea, weakness, or headache.
- Heatstroke (a medical emergency): Confusion, high body temperature, rapid pulse, and loss of consciousness.
If you or someone else shows these signs, move to a shaded or air-conditioned place, hydrate, and seek medical attention if necessary.
5. Time Your Outdoor Activities Wisely
The sun is strongest between 10 a.m. and 4 p.m. Try to exercise or do outdoor chores early in the morning or later in the evening. If you must be outside during peak heat, take frequent breaks in the shade or indoors and don’t overexert yourself.
6. Keep Cool Indoors
If your air conditioning isn’t working or you don’t have one, there are still effective ways to stay cool. Use fans, take cool showers, and switch to lightweight bedding to help lower your body temperature. Applying cold packs to your wrists, neck, or forehead can also provide quick relief. To prevent your home from heating up, keep blinds or curtains closed during the hottest parts of the day.
During extreme heat, consider spending time in air-conditioned public spaces like malls, libraries, or community centers. And if you’re experiencing issues with your cooling system, don’t wait—schedule professional AC repair in Sandy to restore comfort and safety to your home.
7. Eat Light and Smart
Heavy meals can raise your body temperature as your system works harder to digest them. Opt for light, water-rich foods like fruits, vegetables, and salads. These help you stay cool and hydrated.
Avoid excessive caffeine or alcohol, as both can contribute to dehydration. Instead, enjoy iced herbal teas, smoothies, or fruit-infused water.
8. Check on Vulnerable Individuals
Children, older adults, and people with chronic health conditions are more susceptible to heat-related problems. If you live with or know someone in these groups, check in regularly during heatwaves. Make sure they’re staying cool, hydrated, and aware of any symptoms.
9. Stay Informed
Weather conditions can change quickly in the summer. Use local weather apps or alerts to stay updated on heat advisories, UV indexes, and air quality reports. This will help you plan your days wisely and avoid unnecessary exposure during dangerous conditions.
10. Create a Heat Emergency Plan
Just like you’d have a storm plan, it’s smart to have a heat emergency strategy, especially if you live in areas prone to extreme summer temperatures. Know where to go if your home becomes too hot, have extra water on hand, and prepare an emergency kit with essentials like electrolyte drinks, fans, and first-aid items.
Final Thoughts
Summer doesn’t have to be a struggle when it comes to your health. By adopting these heat-smart habits, you can enjoy everything the season has to offer—without risking your well-being. Stay hydrated, stay protected, and most importantly, stay cool. The sun can be your friend, not your foe, with a little preparation and awareness.
