making sun safety a priority: 6 tips to beat the heat this summer
the temperatures and sunshine come with risk if you’re not prepared to manage your outdoor time with some caution
3 minute read
aim to get your child's body used to the heat. show them how to warm up and cool down after exercise, and make sure they take breaks for water and shade.
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the hotter days of summer can be a lot of fun and a reason to get outside more often. gardening, swimming, biking, or just relaxing on a sandy beach or patio—take your pick and make the most of it.
in colder canadian climates, the summer season is short, but the temperatures and sunshine come with risk if you’re not prepared to manage your outdoor time with some caution.
heat cramps, heat exhaustion, and heat stroke can and will happen in some circumstances. heat cramps are painful muscle cramps and spasms that can happen after sweating in high temperatures. heat exhaustion is a more severe condition caused by the loss of water and salt when the body is unable to cool itself properly. when it’s left untreated, it can progress to heat stroke, a life-threatening illness that happens when the body’s heat-regulating system is overwhelmed by excessive heat.
exposure to prolonged heat and humidity without relief or enough fluids is harder for kids and teens because they adjust more slowly than adults to changes in environmental temperatures, according to johns hopkins medicine. their bodies also produce more heat with activity and sports than adults, and they sweat less. the problem here is that sweating is one of the body’s cooling mechanisms.
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so, for responsible fun in the sun, here are six of the best tips to stay safe:
1. take breaks
this is important, especially if you’re planning a day at the pool or beach. it can be easy to park your lawn chair for hours, cooling off with dips in the water. make sure you take rest periods in shady or cool areas. also, plan any high-energy activity and sports for cooler times of the day, either before 10 a.m. or after 7 p.m.
2. stay hydrated
drink plenty of fluids in short, frequent intervals, as this is considered more effective than drinking large amounts infrequently. this replenishes the fluids lost through sweat and boosts the body’s cooling mechanism. dehydration is linked to heat stroke. avoid alcohol and drinks with caffeine, like tea, coffee, and cola, because these are diuretics and can lead to dehydration.
if you do indulge, drink additional water to balance it out. your best bet is to carry a reusable water bottle and aim to consume eight to 10 cups of water daily or mix in some low-sugar sports drinks (increase the amount for physical activities). another smart strategy is to snack on fruits and vegetables with high water content, such as melons, strawberries, citrus fruits, and cucumbers.
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3. dress light as though you live in bahamas
light-coloured, lightweight, loose-fitting clothing on hot days keeps you comfortable. it’s always a good idea to wear light pants and tops with sleeves when you’re not swimming or exercising to boost protection from the sun.
4. use sun protection
apply a broad-spectrum sunscreen to protect yourself from uva and uvb rays about 30 minutes before going outside and reapply every two hours during your outdoor time or when you come out of the water after a swim. if your skin is sensitive, a mineral sunscreen that contains zinc oxide instead of chemicals could be a better option. both are safe and effective.
don’t stop at sunscreen: wear a hat and sunglasses to shield your head and eyes. the physiological changes in your eyes as you age can cause vision problems, such as age-related macular degeneration, glaucoma, and cataracts. uv light is one of the key factors that can contribute to the onset, progression, and severity of these eye diseases, investigative ophthalmology & visual science reports.
5. for the kids, increase outdoor time gradually
aim to get your child’s body used to the heat. show them how to warm up and cool down after exercise, and make sure they take breaks for water and shade.
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6. spend more time indoors on very hot and humid days
if it’s seriously hot, make plans to be indoors if you can, and follow all of the above when you do go outside.
the summer goes by fast, so make your health a priority and enjoy the warm weather!
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