If recent record-high temperatures are any indication, this summer’s going to be a scorcher! So before you head for the outdoors for fun in the sun, read these common sense tips:

Don’t Get Burned

Warmer temperatures mean lighter clothing and increased exposure to the sun’s UV (ultraviolet) radiation. Although your body uses a limited amount of UV rays to produce the beneficial vitamin D (known as the sunshine vitamin), too much exposure can damage your skin. While mild sunburn is mostly just uncomfortable, just a few serious sunburns can increase your risk of developing melanoma, a life-threatening form of skin cancer.

To ensure you and your family members don’t (literally) get burned,

• Always use sunscreen when outdoors. Even if it’s cool and cloudy, you still need protection. UV rays, not the temperature, are what can damage your skin. Clouds filter UV rays, but not all of them.
• Go broad. Did you know that SPF (Sun Protection Factor) is only an indication of effectiveness against UVB rays? The sun also emits UVA and UVC rays, so opt for a broad-spectrum sunscreen with at least SPF 15 that also offers UVA protection.

 

• Darker skin? The darker your skin color, the more melanin your skin has. Melanin is a natural chemical in your skin that protects it from sunburn by reflecting and absorbing UV rays. You can still burn-it just takes longer.
• Protect your eyes. Exposing your eyes to UV rays can eventually lead to cataracts, so protect them with sunglasses that block as close to 100% of both UVA and UVB rays as possible.

Beat the Heat

When temperatures soar, the risk of heat related illness (also known as sunstroke or heat-related illness) increases, especially for older adults, young children, those with high blood pressure or heart disease, and those who work or train outdoors.

Heat related illness can range from a mild rash (also known as prickly heat) to heat stroke, a life-threatening condition requiring immediate medical attention. WebMD offers a good overview of the various stages of heat related illness, including a symptom checker to help determine whether or not and how soon to see a health professional.

Prevention is the key when it comes to avoiding heat related illness. To help lessen your risk,

• Stay indoors in an air-conditioned place. If you don’t have air conditioning at home, take a cool shower or bath. Or find a mall or other public place where you can stay cool.
• Hydrate regularly. Drink lots of fluids. Don’t wait until you’re thirsty to drink. Avoid alcohol, sodas, or sugary drinks-they can actually cause you to lose more body fluid!
• Limit outdoor exercise. If you must work out, drink about 8 ounces of cool (not ice-cold) liquids every twenty minutes. If exercising for more than an hour, switch to a sports drink that can replace salt and minerals lost through sweat. (If you’re on a low salt diet or have high blood pressure, check with your doctor before using sports drinks.)
• Is your child a student athlete? The Kendrick Fincher Hydration Foundation, which promotes improved safety for athletes and a reduction in the number of injuries and death from heat related causes for all ages, offers a pamphlet on heat illness prevention and treatment.
• Never leave a child or pet in a closed car. This seems like a no-brainer, yet every year dozens of children and pets succumb to heat stroke under these circumstances. The University of San Francisco offers a fact sheet and safety recommendations to help avoid such tragedies.