How to Stay Healthy All Season
Summer brings longer days, family vacations, trips to the pool and time outdoors in the garden — or maybe in a hammock. It's a season filled with plenty of opportunities to stay active and make memories. But higher temperatures and outdoor activities can also bring seasonal health risks, from sunburns and dehydration to sports injuries and bug bites.
Here’s how to help your family stay healthy all summer long.
Protect Yourself from Too Much Sun
Spending time outside on a sunny day is one of the best parts of summer. But too much of a good thing can quickly turn into a painful sunburn if you’re not careful. And exposure to too many Ultraviolet (UV) rays can damage your skin and increase your risk of skin cancer.
- Minimize your risk with these sun-friendly tips:
- Consistently use a broad-spectrum sunscreen with SPF 30 or higher, and reapply every two hours while you're outdoors. Reapply more frequently if you're swimming or sweating heavily.
- Choose protective clothing, such as long sleeves or a wide-brimmed hat, to shield your skin from the sun.
- Stay in the shade as much as possible.
- Schedule outdoor activities earlier in the morning or later in the evening when it’s cooler and the sun’s rays are less intense.
- Wear sunglasses with a UV400 rating or “100% UV protection” on the label.
Children can burn more quickly than adults. Sunscreen and protective clothing are especially important if they’ll be outside for long stretches, such as a day at the beach or a camping trip.
Stay Hydrated
Hot weather and outdoor activities cause fluid loss faster than you realize. By the time you feel thirsty, you may already be dehydrated. If you don’t increase your fluid intake, severe dehydration can become serious quickly, especially for young children and older adults.
While you’re out enjoying summer fun, remember to watch for the red flags of dehydration. Warning signs you need to take a drink (or two) include:
- Headache
- Dizziness
- Fatigue
- Dry mouth
- Dark urine
- Muscle cramps
Helpful hydration tips
Staying hydrated doesn't have to be complicated. Water is usually the best choice to get the fluids you need. Electrolyte drinks may also help replace minerals lost through sweating if you're exercising heavily or spending extended periods in the heat.
- Take a refillable water bottle with you as you go about your day
- Drink water regularly throughout the day
- Increase your fluids when exercising or spending time outdoors in the heat
- Eat water-rich foods such as watermelon, strawberries and cucumbers
Practice Water Safety
Whether you're heading to a backyard pool, a lake or the beach, water safety should always be a top priority.
Protect your family by following these simple precautions whenever you’re near water of any kind:
- Never leave children unattended
- Always use properly fitted life jackets when boating or doing water sports
- Avoid swimming alone
- Be aware of the weather and changing water currents or tides
Prevent Summer Injuries
Summer activities often mean more scraped knees, sprained ankles and sports-related injuries. Reduce your family’s risk of injury by:
- Making sure helmets and protective equipment fit properly
- Warming up before participating in sports and other physical activities
- Taking breaks during long periods of exercise
- Staying hydrated during practices and games
- Checking playground equipment for hot surfaces or damage
Watch Out for Bugs and Poison Ivy
Even without an invitation, mosquitoes, ticks and poison ivy tend to become guests at your outdoor summer adventures.
These tips can help reduce your risk — and your itching:
- Use insect repellent
- Wear long sleeves and pants when hiking in wooded areas
- Check for ticks after spending time outdoors
- Learn to recognize poison ivy and poison oak
- Shower and wash clothing after hiking or yard work
Most bites and rashes improve with home treatment. Seek medical care if you have:
- Worsening swelling
- Fever
- Trouble breathing
- Signs of infection
Convenient Care or the Emergency Room?
Summer illnesses and injuries don't always happen during office hours. It can be hard to know where to get the care you need.
Convenient Care is most often appropriate for minor injuries and illnesses, such as:
- Minor cuts
- Sprains
- Mild dehydration
- Minor burns
- Rashes
- Ear pain
- Cold or flu symptoms
Emergency Care may be needed if you or someone you’re with experiences:
- Difficulty breathing
- Chest pain
- Severe injuries
- Loss of consciousness
- Serious bleeding
Test Your Summer Safety Smarts
A little knowledge goes a long way toward helping your family stay healthy and safe this summer. Test what you know with these quick quizzes from Witham’s Health Library.
Your Partner for a Healthy Summer
From unexpected summer injuries to dehydration, sunburns and seasonal illnesses, having convenient access to quality care helps you enjoy all summer has to offer. Whether you need Primary Care, Convenient Care or Emergency Services, Witham is here to support you and your family all season long with comprehensive, convenient care close to home.
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