Sun Safety Tips: Keep Your Cool This Summer

Here comes summer in the Quad-Cities! It’s the time of year we look forward to all year long; outdoor barbecues, hiking Thumb Butte, and kayaking Watson Lake; not to mention events like Prescott Frontier Days, the World’s Oldest Rodeo, and the Bluegrass Festival.

It’s important to remember that along with these wonderful outdoor activities come heat and sun exposure. When our body’s internal temperature climbs, it’s harder work for our body to keep itself cool. Unchecked, this can lead to sunburn, dehydration, and much more.

“Understanding how to prepare for and respond to summertime heat is pretty straightforward,” says Michael Lacaze, DO, Dignity Health Yavapai Regional Medical Center Family Medicine. “But it can be critical for staying safe and healthy.”

Planning and Preparation

Preparation is your first and most effective defense against heat-related illness. Start by checking the weather forecast for high heat and plan accordingly. While the Prescott area isn’t exceptionally humid, keep in mind that high humidity makes it harder for sweat to evaporate and cool your body.

Early mornings and late evenings are typically the safest times to be outside—unless there’s an afternoon monsoon on its way! Mid-day, which is typically between 10 a.m. and 4 p.m., is when heat and harmful UV radiation are at their highest. If you’re outdoors during these peak hours, be sure to take frequent breaks in the shade or, if you can, in an air-conditioned area.

Try to make conscious choices about what you wear. Loose fitting, lightweight, breathable fabrics like cotton or moisture-wicking materials are best. They help perspiration to evaporate more quickly. And of course, wear a wide-brimmed hat and sunglasses which add another layer of protection.

Dr. Lacaze suggests gradually building tolerance to heat if you can, especially if you know you have a big outdoor event coming up. This allows your body to adapt over time. Sudden exposure to an extended time in the sun and high temperature can increase your risk of heat exhaustion.

Slather Up—Especially Near Water

We all know that the proper use of sunscreen prevents sunburn, but sunscreen also plays a role in keeping us safe from the heat. A sunburn damages the skin, which in turn affects our skin’s ability to regulate temperature and retain moisture. So, if we’re sunburned, we’re also more vulnerable to hot temperatures.

Look for a broad-spectrum sunscreen that protects against both UVA and UVB rays. A minimum SPF of 15 is recommended. SPF 30 or higher is best for extended outdoor time. Apply it generously about 30 minutes before going outside and be sure to cover frequently-missed areas like your ears, neck, chest, and feet.

Using sunscreen around water is especially critical.

“When you’re near water, you’re not only exposed to direct UV rays from the sun, but you’re also getting a lot of reflected exposure from the water—even in the shade,” says Dr. Lacaze. “The result is that you could get sunburned more easily. So, waterproof sun protection is even more important.”

Remember to reapply according to your sunscreen’s instructions. Swimming, sweating, and towel drying all reduce effectiveness, so a good rule of thumb is to reapply at least every two hours—or more often if you’re in and out of the water.

Hydration is Key

Water is essential for nearly every function in our body, and in hot weather, our need for hydration increases significantly. When our bodies perspire to cool us down, it also leads to fluid loss. If those fluids aren’t replaced, dehydration may follow.

“By the time you feel thirsty, you are already behind,” says Dr. Lacaze. “By that point, your body is already running low on hydration.”

Lacaze tells his patients that the best approach is to drink water consistently throughout the day, regardless of the weather. If you’re spending extended time outdoors in the heat or being active, aim for small, frequent sips—about a cup every 15 to 20 minutes.

Being near water, such as a pool or the lake, can make hydration trickier. You may not feel hot or sweaty while swimming or sitting poolside, but your body is still losing fluids. This makes it especially important to drink on a schedule rather than relying on thirst.

Be sure to limit beverages like alcohol and caffeine, which are considered diuretics. A diuretic can increase urine production—and consequently, dehydration—if consumed in high amounts. When in a social setting, such as by the pool or at a beach party, it’s easy to lose track of how much you’re drinking. Make sure you have a glass of water or a water bottle nearby throughout the party.

Signs of Dehydration

Dehydration can creep up on you, especially while in the water or in social situations. Be sure you’re aware of these subtle signs. Mild to moderate symptoms include:

• Dry mouth and increased thirst
• Headache, dizziness, or lightheadedness
• Fatigue or reduced energy
• Reduced urination or dark yellow urine urination
• Muscle cramps

More serious symptoms require immediate attention, particularly if they worsen or don’t improve in 30 minutes. These can include:

• Confusion
• Rapid heartbeat
• Nausea
• Fainting

Severe symptoms can indicate heat stroke which is a medical emergency. Seek medical attention immediately. Symptoms include:

• Confusion
• Vomiting
• Loss of consciousness

What to Do If You’re Dehydrated

“Acting quickly is your best move,” says Dr. Lacaze. “You want to cool the body down and restore fluids in an efficient way. This can help prevent serious complications.”

Dr. Lacaze recommends moving to a cooler place, preferably indoors. Sit or lie down and remove excess clothing, which will help your body cool off.

Hydrating is important, but it must be done slowly. Drinking large amounts at once when dehydrated can cause discomfort, as well as a condition called hyponatremia, which is potentially life-threatening. In addition, use cool compresses or damp towels to cool down. If you can—and if you’re not dizzy— you could even take a cool shower to help lower body temperature.

Be Weather-Aware and  Enjoy your Summer!

Remember, with a little knowledge, planning, and awareness, you’ll enjoy everything our beautiful Quad-City summer weather has in store! For more information about the many services that Dignity Health Yavapai Regional Medical Center offers, please visit yrmc.org.