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Summer is a time for fun in the sun, beach outings, and outdoor adventures. However, the hot weather and increased outdoor activities can pose various health risks. Bayhealth Pediatrician Colleen Allorto, DO, shares four essential tips to help you stay safe and healthy during the summer months.

Stay Hydrated

“Hot weather can lead to excessive sweating, increasing the risk of dehydration. Dehydration can cause fatigue, dizziness, and more severe health issues like heatstroke,” Dr. Allorto says.

• Drink plenty of water. Aim for at least 8-10 glasses of water a day. If you’re active or spending a lot of time outdoors, you may need more.
• Avoid sugary and alcoholic beverages as these can dehydrate you further.
• Eat water-rich foods. Fruits like watermelon, cucumber, and oranges can help keep you hydrated.

Protect Your Skin

“Prolonged exposure to the sun can cause sunburn, premature aging, and increase the risk of skin cancer,” says Dr. Allorto.

• Apply sunscreen. Use a broad-spectrum sunscreen with at least SPF 30. Reapply every two hours, or more often if swimming or sweating.
• Wear protective clothing. Opt for long sleeves, wide-brimmed hats, and sunglasses with UV protection.
• Seek shade. Try to stay out of the sun during peak hours (10 a.m. to 4 p.m.).

Practice Safe Swimming

“Swimming is a great way to cool off, but it also presents risks like drowning, injuries, and water-borne illnesses,” Dr. Allorto says.

• Swim in designated areas. Choose lifeguard-supervised beaches and pools.
• Follow safety rules. Pay attention to signs and warnings, and avoid swimming in rough or unclear waters.
• Stay alert. Never swim alone and keep an eye on children at all times.

Prevent Heat-Related Illnesses

“Heat exhaustion and heatstroke are serious conditions that can result from prolonged exposure to high temperatures,” Dr. Allorto says.

• Stay cool. Spend time in air-conditioned places or use fans to stay cool.
• Dress appropriately. Wear loose, light-colored, and breathable clothing.
• Limit outdoor activities. Schedule strenuous activities for cooler parts of the day, such as early morning or evening.

By following these tips, you can enjoy a safe and healthy summer. Remember, a little preparation and caution can go a long way in preventing common summer health issues.