By Lauren Studer, APRN-CNP
Certified Nurse Practitioner, Carey Medical Center

Summer has arrived, bringing intense heat and other risks. Although it's a season to enjoy the outdoors, prioritizing wellness is crucial. Extreme heat exposure can lead to illnesses like heat cramps, heat exhaustion or heat stroke. Plus, summer festivities heighten the importance of water, fireworks and food safety. By taking simple precautions, you can safely enjoy your summer activities without compromising your health.

While many are mindful of avoiding direct sunlight during extreme heat, the importance of hydration is often overlooked. Dehydration may advance without obvious symptoms until it reaches a severe stage. Because of this, it is essential not to wait until you feel thirsty to hydrate. Using a reusable water bottle and taking small sips throughout the day can prevent dehydration. Additionally, water should be prioritized over sugary beverages, alcohol and excessive caffeine, which can contribute to dehydration. If engaging in physical activity or experiencing heat, consider using electrolyte drinks to replenish lost minerals. 

Hydration does not just come from beverages, though. Incorporating hydrating foods such as watermelon, cucumbers and strawberries into your diet can also be beneficial. Most importantly, pay attention to your body; if you experience dizziness, fatigue or dry mouth, seek a cool environment and hydrate immediately.

Staying hydrated is not the only way to fight extreme heat. Opting for loose-fitting, lightweight and light-colored clothing can help you stay cooler in hot environments. Be vigilant for signs of heat-related illnesses, such as elevated body temperature, headaches, nausea and confusion, and seek immediate medical assistance if these symptoms arise. Additionally, it is crucial to be mindful of vulnerable populations, including infants, children, the elderly and individuals with chronic health conditions, as they are more susceptible to heat-related issues. Never leave anyone in a parked vehicle, as temperatures can escalate quickly, leading to severe consequences.

When swimming, always choose designated areas and never leave children unsupervised near water. Assign a "water watcher" to ensure constant supervision of swimmers and have someone in your group who is trained in CPR and first aid for emergencies. Avoid swimming alone, particularly in unfamiliar waters, and remain aware of currents and other potential hazards. If someone is in distress in the water, use the principle of "reach or throw, don't go" to assist them safely. 

To protect against insect bites, apply insect repellent. When using fireworks, adhere to safety guidelines by having a water source or fire extinguisher nearby and maintaining a safe distance from spectators. Finally, ensure food safety by keeping perishable items like deli meats, dairy and certain cut fruits and vegetables cold, and by separating raw from cooked foods to reduce the risk of foodborne illnesses.

Summer offers delightful opportunities for outdoor enjoyment, but it is vital to take precautions to ensure your well-being. Staying cool, hydrated and attentive helps you enjoy the season fully without risking your health.