Take Charge of Your Health - Summer Safety
‘Cause a little bit of summer is what the whole year is about.
- John Mayer
The best way to ensure a full summer of exciting activities is to stay safe and healthy by protecting yourself from some of hazards that come with lots of sunshine, hot weather, and a spirit of adventure. Here are some areas of challenge to keep in mind and be prepared.
Dehydration
Seventy-eight percent of our bodies is made of water and when the weather is hot we may not drink enough, causing dehydration - especially if you work or exercise outdoors. Everyone should aim to drink 64 ounces of water a day and as a gauge, it is helpful to monitor the color of your urine. A pale yellow color indicates good hydration while very dark urine points to dehydration.
Heat-based Illnesses
Extreme heat, as we are experiencing now in many areas of the country, can lead to conditions such as heat exhaustion, heat cramps, heatstroke, and hyperthermia, which can turn into emergency situations. For example, heatstroke can cause a rapid rise in body temperature, the failure to sweat, confusion, and loss of consciousness. It can be fatal. Symptoms to watch out for include:
Heat rash - a red, stinging rash that occurs when sweat gets trapped in your glands
Painful heat cramps - caused by sweating so much that your body loses needed salts and fluids
Heat exhaustion and/or heat stroke - when your body can’t cool itself through sweating and your body temperature climbs to dangerous levels
If you are experiencing any of these symptoms get inside, seek out rooms with cool air conditioned temperatures, drink cool water, and seek medical attention, as needed. Never leave a child or pet unattended in a car, even with the windows cracked.
Sunburns/Sun Poisoning
A sunburn is a radiation burn caused by UV (ultraviolet) ray exposure from the sun and can contribute to skin aging and skin cancer. Skin cancer is the most common type of cancer in the world, accounting for almost half of all cancer cases. Severe sunburns can lead to dehydration, sun poisoning, skin blistering, and infection. It is important to apply sunscreen daily, even when the skies are cloudy. Be sure to apply the sunscreen on places commonly missed such as your ears, your lips, the top of your feet, and the back of your knees. A broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher is best. Other ways to protect yourself are to avoid the sun between 10 and 3pm, wear UV protection sunglasses, and be sure to avoid tanning beds!
Water Safety/Drowning
In the U.S., drowning is the leading cause of death for children ages 1 to 4 years old. Parents should always keep a close eye on their children, even with a lifeguard present. Designate a “Water Watcher” who has this sole responsibility. To keep kids and adults alike safe it is important to consider the following:
Send your children to swim lessons so they master swimming and learn water safety at a young age
Learn CPR
Never leave children unsupervised near water - very young children can easily tumble headfirst into buckets, ice chests, bathtubs, hot tubs, wading pools, outdoor water features, toilets, and other containers of water
Use pool drain covers so hair or swimsuits cannot get caught in pool drains
Install childproof fencing around swimming pools
Make sure there is easy access to rescue equipment, a phone, and emergency phone numbers
Don't allow children to dive into water less than 9 feet deep
Wear life jackets when on boats
As a side note, after swimming, you can help prevent ear infections by gently pulling your ear lobe and tilting your head into a towel to let water drain out.
Insect Stings, Ticks, and Lyme Disease Prevention
It is important to protect yourself and your family from insect bites/stings and also from ticks which can spread Lyme disease. For insect stings and bites: The first step is to know if family members or friends have allergies to bee stings. If any of your loved ones are allergic, be sure you carry emergency treatment with you and apply insect repellent with the active ingredient DEET (N, N-diethyl-m-toluamide) or picaridin (KBR 3023). Other tips include:
Avoid scented products which attract mosquitos, bees and other bugs
Get rid of any standing water
Wear protective clothing – such as shirts with long sleeves, long pants, hats…
Don’t leave food uncovered outside
Lyme disease is spread by the bite of the black-legged tick (also known as a deer tick) that is infected with bacterium borrelia burgdorferi and possibly other co-infections. An estimated 475,000 cases of Lyme disease occur in the United States every year. If you camp, hike, work outdoors, or participate in outdoor activities, you may have increased risk to getting bit by an infected tick. To avoid ticks and Lyme disease, The Global Lyme Alliance suggests:
Avoid high-traffic areas known to host ticks that carry Lyme disease such as tall grasses and leaf piles
Wear light colored clothing to be able to see the tick and wear long sleeves, pants, and socks
Apply EPA-approved tick repellent properly to your skin, clothing, and shoes as directed on the package
Remove your clothing when back indoors and put it in a hot dryer for 15+ minutes
Examine yourself and your pets for ticks daily. Feel for bumps and pay close attention to the back of knees, groin, armpits, in and behind the ears, and scalp
Shower or bathe as soon as possible
Hikers and Campers: In addition to being on the watch for ticks, be sure not to touch poison oak, poison ivy, or poison sumac! Up to 75% of people are allergic to urushiol, the oily sap found in the plant. When the plant is broken, resin leaks out and can cause a rash everywhere the resin touches and if you get it on your hands you can spread to many other areas of the body. It is super nasty stuff and best to avoid it!
Seasonal Summer Allergies
In the U.S., about 50 million people have pollen allergies that often grow worse in the hot, humid weather. One of the best precautions is to take medications before allergy season starts so your body’s defenses are ready when pollen hits. According to the Cleveland Clinic, “If you take oral immunotherapy, it is important to start the treatment 12 weeks before peak season. The same goes for over-the-counter antihistamines and steroid nasal sprays.” The Cleveland Clinic suggests the following several ways to cope with seasonal allergies:
Run your air conditioning and air purifiers; keep windows closed
Keep pets out of your bedroom since they have pollen on their coats
Take a shower before going to sleep
Use zippered covers for your pillow, mattress, and box springs if you have dust mite allergies
Stay indoors between between 5 and 10 a.m. when pollen counts are highest
Plan outdoor time for evenings
Biking Injuries
Bicycling is a great pastime for all members of the family, but wearing a bike helmet is an absolute must. Bicycle helmets have been shown to reduce the likelihood of a traumatic brain injury by over 50%; however, 4 out of 5 people don’t wear a helmet when riding a bike. It is also important to be sure the helmet fits properly. Do not hesitate to stop at a local bicycle shop to ask for assistance.
Seasonal Depression
Although it is less common than winter depression, summer depression can put a big damper on your vacation time or summer-at-home fun as people with this condition can experience irritability from their allergies, frustration from a crazy schedule with kids out of school, insomnia from the heat, fatigue from lack of sleep, and even social anxiety from a perceived pressure to have summer fun and adventure. If you are experiencing some of these symptoms, it is best to speak with your doctor and determine a plan to get you on track to enjoy the remaining days of summer.