As summer rolls around, our thoughts turn to lazy days by the pool, family barbecues and endless outdoor fun. Yet, with the joys of summer come the challenges of coping with the relentless heat. Whether you’re soaking up the sun at the beach or working in your garden, it’s essential to know how to keep cool, protect your skin and recognize when the heat is taking a toll on your body. As a family medicine physician, I aim to provide practical advice on staying cool, protecting yourself from the sun and recognizing signs of heat exhaustion and other heat-related issues.

Staying Cool in the Heat

Imagine stepping outside on a sweltering summer afternoon. The sun blazes overhead, and within minutes, you feel the heat seeping through your clothes. To stay cool, hydration is your best friend. Carry a water bottle with you and sip regularly throughout the day, even if you don’t feel thirsty. Remember, alcohol and caffeine can dehydrate you, so stick to water or hydrating drinks.

Dressing for the heat is equally important.

Choose lightweight, loose-fitting clothes made from breathable fabrics like cotton. Light colors are optimal as they reflect the sun’s rays instead of absorbing them, helping you stay cooler. Think of your clothes as your first line of defense against the heat.

When the heat becomes unbearable, retreat to air-conditioned spaces. If home air conditioning isn’t an option, find refuge in public places like shopping malls, libraries or community centers. Fans can also help, but for a quick cool-down, nothing beats a cool shower or bath. You can also apply a wet cloth or ice pack to your wrists, neck and temples to rapidly lower your body temperature.

Sun Protection: A Must for Everyone

Picture yourself lounging on the beach with the waves crashing nearby and the sun warming your skin. It feels perfect until you remember the importance of sun protection. Applying sunscreen should be as routine as brushing your teeth. Use a broad-spectrum sunscreen with at least SPF 30, covering all exposed skin. Reapply every two hours, and don’t forget those often-missed spots like your ears and the back of your neck.

Shade is your ally during peak sun hours, typically between 10 a.m. and 4 p.m. If you must be outdoors, wear a wide-brimmed hat and UV-blocking sunglasses. Long-sleeved shirts and pants might not sound appealing in the heat, but they offer excellent protection, especially those with an Ultraviolet Protection Factor (UPF) label.

Recognizing and Responding to Heat-Related Illnesses

As the temperature climbs, so does the risk of heat-related illnesses. Heat exhaustion can sneak up on you with symptoms like heavy sweating, weakness, cold and clammy skin, a fast yet weak pulse, nausea, muscle cramps, dizziness and headaches. If you or someone else shows these signs, move to a cooler place, lie down, loosen clothing, apply cool, wet cloths to the skin and sip water. Seek medical help if symptoms persist, especially if vomiting occurs.

Heat stroke is more severe and demands immediate action. Symptoms include a body temperature above 103°F, hot and dry or damp skin, a rapid and strong pulse, confusion and possible unconsciousness. Call 911 right away if you suspect heat stroke. While waiting for help, move the person to a cooler place and use cool cloths or a bath to lower their temperature.

Heat cramps, often experienced during physical activity, manifest as muscle pains or spasms. If cramps hit, stop your activity, move to a cool place and hydrate with water or a sports drink. Rest and avoid strenuous activity until the cramps subside.

Practical Tips for Heat Safety

Planning your day with the heat in mind can make all the difference. Schedule outdoor activities for the cooler parts of the day, such as early morning or late evening. During activities, take frequent breaks in the shade or indoors to cool off and rehydrate.

Be mindful of those who are more vulnerable to heat, like children, the elderly and individuals with chronic illnesses. Check on them regularly, and never leave anyone, especially children or pets, in a parked car, even for a short period.

Stay informed about the weather forecast and any heat alerts. Knowing what to expect can help you plan your activities and take necessary precautions to stay safe.

By following these practical tips, you can make the most of your summer while staying cool and healthy. Embrace the warmth, but respect the power of the sun and heat. With a little preparation and awareness, you can enjoy all that summer has to offer without compromising your well-being. Stay hydrated, stay shaded and, most importantly, stay safe!

Ammar Husan MD, MBA is an assistant professor of family medicine at LSU Health Shreveport.