Summer Wellness Tips 2023

Protect Yourself from Summertime Dangers

The extreme heat of summer in southeast Texas poses significant risks to our health and wellbeing, especially for the very young, the elderly, and those with special health conditions.

Here are some tips to stay safe and healthy when the temperature rises.

Risk Factors

Although anyone at any time can suffer from heat-related illness, some people are at greater risk than others:

• Infants and young children
• People 65 years of age or older
• People who are overweight
• People who overexert during work or exercise
• People who are physically ill, especially with heart disease or high blood pressure, or who take certain medications, such as for depression, insomnia, or poor circulation

Stay Hydrated!

Drink Plenty of Fluids: Drink more fluids, regardless of how active you are. Don’t wait until you’re thirsty to drink.

• Drinking water throughout your day will avoid dehydration, fatigue, and heat strokes.
• Warning: If your doctor limits the amount you drink or has you on water pills, ask how much you should drink while the weather is hot.
• Stay away from very sugary or alcoholic drinks—these actually cause you to lose more body fluid. Also avoid very cold drinks because they can cause stomach cramps.
• Eat fruits and veggies. Eating healthy foods will give you a lot more energy than junk food and will keep you hydrated while having summer fun.

Replace Salt and Minerals: Heavy sweating removes salt and minerals from the body that need to be replaced. A sports drink can replace the salt and minerals you lose in sweat.

• If you are on a low-salt diet, have diabetes, high blood pressure, or other chronic conditions, talk with your doctor before drinking a sports beverage or taking salt tablets.

Keep Your Pets Hydrated: Provide plenty of fresh water for your pets, and leave the water in a shady area.

Stay Cool

Wear Appropriate Clothing: Choose lightweight, loose-fitting clothing.

Stay Cool Indoors: Stay in an air-conditioned place as much as possible. If your home does not have air conditioning, go to the shopping mall or public library—even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area.

• Keep in mind: Electric fans may provide comfort, but when the temperature is in the high 90s, they will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off. Use your stove and oven less to maintain a cooler temperature in your home.

Find Shade Outdoors: Find a place where sun exposure isn’t as great.

Schedule Outdoor Activities Carefully: Try to limit your outdoor activity to when it’s coolest, like morning and evening hours. Rest often in shady areas so that your body has a chance to recover.

Pace Yourself: Cut down on exercise during the heat. If you’re not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually. If exertion in the heat makes your heart pound and leaves you gasping for breath, STOP all activity. Get into a cool area or into the shade, and rest, especially if you become lightheaded, confused, weak, or faint.

Wear Sunscreen: Sunburn affects your body’s ability to cool down and can make you dehydrated. If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat, sunglasses, and by putting on sunscreen of SPF 15 or higher 30 minutes prior to going out. Continue to reapply it according to the package directions.

• Tip: Look for sunscreens that say “broad spectrum” or “UVA/UVB protection” on their labels- these products work best.
• Protect Yourself from Melanoma: Melanoma is a skin cancer caused by too much exposure to Ultraviolet Rays from the sun or other sources such as indoor tanning. Anyone can be affected regardless of skin tone! Use sunscreen always!

Avoid Hot and Heavy Meals: They add heat to your body!

Pediatric Vehicular Heatstroke

Do Not Leave Children in Cars: Cars can quickly heat up to dangerous temperatures, even with a window cracked open. While anyone left in a parked car is at risk, children are especially at risk of getting a heat stroke or dying. When traveling with children, remember to do the following:

• Never leave infants, children or pets in a parked car, even if the windows are cracked open.
• To remind yourself that a child is in the car, keep a stuffed animal in the car seat. When the child is buckled in, place the stuffed animal in the front with the driver.
• When leaving your car, check to be sure everyone is out of the car. Do not overlook any children who have fallen asleep in the car.

Swimming Safety

• Swim in life-guard supervised beaches and pools! Take swim lessons!
• Always swim with a buddy!
• Keep an eye out on children. Stay within reach!
• Pay attention to currents and strong winds!

For more information, see the resources from the Centers for Disease Control at https://www.cdc.gov/disasters/extremeheat/heattips.html