With swimming season upon us and today being Heat Safety Awareness Day, it’s a good time to cover ways to beat the heat this summer.

When the temps are high, we all want to spend time in the water. While we are out enjoying the summer and swimming fun, here are things we can do to ensure we are playing it safe while absorbing vitamin D:

  • Don’t forget the water. Drinking water every 20-30 minutes, even when you don’t feel thirsty, is important while outside.
  • Take note of the heat index. The heat index is the temperature plus the humidity. This can make it feel hotter outside than the actual temperature. The higher the humidity, the harder it can be to breathe as well.
  • Avoid burning. In addition to a sunburn making you feel miserable, it also increases the risk of skin cancer. Using a sunscreen of SPF 15 or higher is recommended and should be applied at least 15 minutes before going outside. Make sure it’s water/sweat proof and reapply often. Chlorine dries out the skin, making it naturally prone to burn from the sun. If you are staying outdoors after a swim, make sure to rinse off the chlorine and reapply a moisturizing sunscreen.
  • Dress appropriately. Wear a hat and lightweight, loose fitting clothes. Also, avoid dark colors since they absorb the sun. UV rays come through windows as well. So, if you are indoors near a window or riding in a vehicle, use sun-sense there too.
  • Take breaks. When spending a lot of time outside, take breaks in the shade or inside every couple of hours.
  • Avoid caffeine or alcohol. These products will cause dehydration which can lead to heat related issues. Additionally, alcohol use can impair decision making ability.
  • Limit outdoor time. On hotter days, try to limit time outdoors between 11am and 3pm. During that time, the sun’s rays are the hottest.
  • Be aware of heat warnings. Know the signs of heat related illnesses, such as nausea and dizziness, and what to do when/if you recognize them.
  • Do not sit in a closed vehicle without the a/c on. Even if the windows are down or cracked, if the a/c is not blowing—it’s not safe. The temperature can become hot extreme quickly.

Click here for more heat safety info. Be safe and enjoy! <3