Summer is the perfect time to enjoy the outdoors, but soaring temperatures and prolonged sun exposure can quickly turn a fun day into a dangerous one. In recognition of UV Safety Awareness Month, it’s important to remember that protecting yourself from the sun involves more than avoiding a sunburn. Heat-related illnesses, dehydration, and long-term UV damage are all preventable with a few smart habits. Whether you’re spending the day gardening, exercising, vacationing, or simply relaxing outside, these practical tips can help you and your family stay healthy and safe all summer long.
Summer Wellness Starts Before You Step Outside
When temperatures remain higher than normal for several consecutive days, the result is what’s known as a heat wave. Combined with prolonged exposure to the sun’s ultraviolet (UV) rays, extreme heat can pose serious health risks.
Heat is one of the leading weather-related causes of death in the United States, claiming hundreds of lives each year. It places significant stress on the body regardless of age, but some people are especially vulnerable, including young children, older adults, pregnant women, and those with chronic health conditions.
Beyond personal health, extreme heat also affects our communities. High temperatures can damage roads, warp railroad tracks, strain the electrical grid as air conditioners work overtime, reduce power transmission efficiency, increase water demand, and negatively impact crops, leading to reduced harvests and higher food costs.
Stay Safe During Extreme Heat
Here are some simple ways to protect yourself and your loved ones:
- Stay hydrated. Drink water throughout the day—don’t wait until you’re thirsty. Limit sugary drinks, alcohol, and excessive caffeine, which can contribute to dehydration. Very icy drinks may also cause stomach cramps in some people.
- Never leave children or pets in a parked vehicle. On a 90°F day, the temperature inside a car can quickly climb above 130°F. If someone must remain in the vehicle, keep the air conditioning running.
- Take frequent breaks when working outdoors. Rest in the shade or an air-conditioned area to allow your body to cool down. Heat exhaustion can quickly become life-threatening if ignored.
- Reduce indoor heat. Use your stove and oven less often, especially during the hottest part of the day.
- Exercise wisely. Schedule physical activity during the early morning or evening when temperatures are cooler.
- Seek air conditioning whenever possible. Spending even a few hours in an air-conditioned building can significantly reduce the risk of heat-related illness.
- Skip the fan when indoor temperatures exceed 95°F. At extremely high temperatures, fans may circulate hot air and increase heat gain instead of cooling your body. Instead, take a cool shower or bath, close curtains to block sunlight, stay hydrated, or move to an air-conditioned location.
- Dress for the weather. Wear lightweight, loose-fitting, light-colored clothing that allows your body to stay cooler.
- Eat nourishing foods and get adequate sleep. A well-nourished, well-rested body handles heat stress more effectively.
UV Safety Awareness Month: Protect Your Skin
While staying cool is important, protecting your skin from harmful UV rays is just as essential. Too much ultraviolet exposure increases the risk of sunburn, premature skin aging, eye damage, and skin cancer.
When spending time outdoors:
- Wear a wide-brimmed hat that shades your face, ears, and neck.
- Protect your eyes with UV-blocking sunglasses.
- Seek shade whenever possible, especially between 10 a.m. and 4 p.m., when UV rays are strongest.
- Reapply sunscreen every two hours, and more often after swimming or excessive sweating.
Choosing a Safer Sunscreen
Not all sunscreens are created equal.
When possible, choose a cream or lotion sunscreen instead of a spray. Sunscreen sprays can be accidentally inhaled, which may irritate the lungs and increase exposure to chemicals that are more harmful when breathed in than when applied to the skin. Some spray sunscreens have also been found to contain contaminants such as benzene, a chemical classified as a carcinogen and reproductive toxicant. Creams and lotions help reduce the risk of inhalation and generally provide more even, reliable coverage.
Choose a broad-spectrum sunscreen, which protects against both UVA and UVB rays.
The FDA recommends selecting a sunscreen with an SPF of 15 or higher. If you have fair skin, burn easily, or spend extended periods outdoors, choose a sunscreen with at least SPF 30 for better UV protection.
Know the Warning Signs
If you or someone else develops symptoms of heat exhaustion, move to a cool place immediately, loosen tight clothing, apply cool, wet cloths to the skin, take a cool shower or bath if possible, and sip water slowly.
If symptoms progress to heat stroke—including confusion, loss of consciousness, or a body temperature above 104°F—call emergency medical services immediately. Heat stroke is a medical emergency and can become fatal without prompt treatment.
This UV Safety Awareness Month, remember that a healthy summer isn’t just about staying cool—it’s about protecting your body from both extreme heat and harmful UV exposure. A little preparation today can help you enjoy the sunshine safely all season long.