Extension for Real Life Blog

Tips for Heat and Sun Safety

Y’all, it’s hot! But you didn’t need me to tell you that. It’s that time of year where you’ll break into a sweat when you step outside even for a moment.

The heat is something we should take seriously, especially when having to be outdoors. Illnesses such as heat stroke, heat cramps, or heat exhaustion are possible with physical activity or prolonged exposure. It’s important to avoid these!

What are signs of heat illness?

• nausea

• weakness

• fainting

• pale, clammy skin

What are some first aid steps to treat heat illness?

• Stop the activity.

• Improve air circulation with a fan or air conditioner.

• Sponge your body with cool water.

• Sip on cold, diluted fruit juice, a sports drink, or water, if conscious.

• Seek medical attention.

How do you prevent heat illness?

• Avoid heavy physical exertion during the hottest part of the day, from 10 a.m. until 4 p.m., or longer during extreme heat. Pay attention to weather alerts for your area!

• Exercise less intensely outdoors. Consider working out indoors.

• Wear light-colored, loose-fitting clothes.

• Drink at least 8 ounces of water or diluted fruit juice each hour or every 15 minutes if exercising or doing intense work.

• Wear a broad-brimmed hat in the sun.

• Open windows for ventilation when in closed spaces without air conditioning.

Another thing to be aware of during summer months is the amount of exposure to the sun’s ultraviolet (UV) rays you are getting. If possible, avoid exposure to protect yourself from skin cancer, cataracts, premature aging, burns, reduced immunity to illness, and macular degeneration. Using broad-spectrum sunscreen, UPF-rated clothing, and UV-blocking sunglasses can help protect your skin and eyes. The Skin Cancer Foundation recommends using sunscreen with an SPF of 30 or higher daily. If you will be outdoors for an extended time and sweating, use water-resistant sunscreen with an SPF of 50 or higher. Reapply every two hours or after excessive sweating.

How much sun exposure is too much? While some people can tolerate the sun’s rays without getting sunburned quickly, everyone should take steps to protect their skin and eyes from the sun. The damage from UV rays is cumulative—every little bit adds up and can equal skin cancer for anyone. It’s also sneaky—penetrating glass and clouds. However, some people are at higher risk for cataracts and skin cancer. If you have a family history of cataracts or skin cancer, or have a fair complexion, be extra vigilant. If the sun causes you redness or discomfort, it’s time to get out of the sun.

When outdoors during extreme temperatures, be smart and prepared. For more information on heat illness and protecting yourself from the sun’s UV rays, check out MSU Extension Publication 3840, “Sun Sense.”

For more information about skin cancer prevention, visit The Skin Cancer Foundation website.