June is National Great Outdoors Month, reminding us to get out and celebrate nature while also staying safe in the summer heat. There’s so much in this world to explore, but before heading out you’ll want to make sure you have everything you need to keep yourself safe from the sun. Some things to keep in mind before going outside are to stay hydrated, make sure you’re wearing proper clothing and applying sunscreen, and try to limit your outdoor activity during the hottest parts of the day.
Always be on the lookout for symptoms of heat-related illness. People over the age of 65, infants and young children up to four years old, people who are overweight, and people with a medical condition are most at risk. Heat exhaustion is a severe heat-related illness that is preventable with proper precautions. Some symptoms to look out for are:
- Heavy sweating
- Fast, weak pulse
- Muscle cramping
- Tiredness or weakness
- Headache
- Dizzy or lightheaded
- Cold, pale, and clammy skin
- Nausea or vomiting
A much more serious heat-related illness is heat stroke. It can cause organ damage or result in death, so immediate emergency treatment is required. Symptoms of heat stroke may include:
- Very high body temperature (104°F or higher)
- Red, hot, and dry skin
- Headache
- Confusion
- Rapid, strong pulse
- Vomiting
- Loss of consciousness
There are precautions you can take to prevent heat exhaustion or heat stroke. Outdoor activity should be limited during the middle of the day. The hottest times of the day are typically between 10 a.m. to 5 p.m. So, if possible, try to avoid going out during those times. If you start showing signs of heat exhaustion or heat stroke, seek emergency care immediately.
Staying hydrated is one of the most essential things you can do to prevent heat-related illness. Even if you don’t feel thirsty, it’s very important to keep sipping on water. It’s also important to replace salt and minerals in your body that you lose from heavy sweating. You can do this by drinking a sports drink or snacking on some fruits or veggies. Avoid dehydrating drinks such as alcohol or caffeinated beverages.
Wearing proper clothing can help you stay cool in hot weather. Ideally, you should wear lightweight, loose-fitting, and light-colored clothing. If you can, try to choose clothing that is breathable and absorbs moisture, such as polyester or cotton. Sunglasses should also be worn to protect your eyes from harmful UV rays. Make sure you apply sunscreen throughout the day to protect your skin from sunburn. The risk of skin cancer increases if you get a sunburn, so it is especially important to reapply sunscreen as indicated on the label.
Heat-related illness is predictable and preventable. You can’t control the weather, but you can take the proper precautions to prepare yourself for extreme heat. Don’t let a lack of preparedness ruin your celebration of Great Outdoors Month. Just make sure you take preventative measures with proper hydration, wearing adequate clothing, and staying cool in the heat. So, get out there and enjoy the great outdoors.
Sources:
Keep Your Cool in Hot Weather!How to Stay Safe During a Heat Wave
Heat Wave Safety