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  • Writer's pictureCamille Pincock, MPAS, PA-C

Beat the Heat and Stay Healthy in Summer: Your Ultimate Survival Guide

Tips to Stay Hydrated and Cool in the Oregon Summer Heat

Healthy Summer Tips for the Heat

Summer is here, bringing sunshine, fun, and (let's be honest) scorching temperatures. While we all love soaking up the rays, it's crucial to prioritize our health during the hottest months. This guide equips you with everything you need to stay hydrated, avoid sunburn, and keep your body happy with healthy snacks. Here’s how to stay healthy in summer while enjoying all the season has to offer.


Staying Hydrated: Your Body's Best Friend

Dehydration is a common summer woe, especially during physical activity. Here's how to keep your body fueled and hydrated:

  • Drink Up! Don't wait until your thirsty. Aim for 8 glasses (or 2 liters) of water daily, and adjust based on your activity level and climate.

  • Flavor Boost: Infuse your water with fruits, vegetables, or herbs for a refreshing twist. Think cucumber-mint or watermelon-lime!

  • Frozen Fun: Make popsicles from water mixed with fruit or yogurt. Delicious and hydrating!

  • Beware of Dehydration Culprits: Limit sugary drinks, alcohol, and excessive caffeine, as they can dehydrate you further.


Sunburn Savvy: Prevention is Key

Sunburns are not just painful; they can also cause lasting damage to your skin, increasing the risk of premature aging and skin cancer. Shielding yourself from the sun's harmful UV rays is essential for maintaining healthy skin throughout the summer. By taking these proactive steps, you can enjoy the sunshine safely while keeping your skin healthy and radiant. Here's how to shield yourself:

  • Sunscreen is a Must: Apply broad-spectrum sunscreen with SPF 30 or higher at least 15 minutes before sun exposure. Reapply every two hours, or more often if swimming or sweating.

  • Seek Shade: Especially during peak sun hours (10 am to 4 pm), find shade for breaks or wear protective clothing like a hat and long sleeves.

  • Sunglasses for the Win: Protect your eyes from damaging UV rays with sunglasses that block UVA and UVB rays.


Sunburn Soothers: When Prevention Fails

Even with the best precautions, sometimes sunburns happen. When they do, it's important to act quickly to cool and soothe your skin. Start by taking a cool bath or shower to reduce skin temperature and alleviate discomfort. Gently pat your skin dry and apply aloe vera gel, which has natural anti-inflammatory properties to help soothe the burn and promote healing. Staying hydrated is crucial, as sunburn can lead to dehydration; drink plenty of fluids to replenish your body. For added relief, over-the-counter pain relievers like ibuprofen can help reduce pain and swelling. By following these steps, you can help your skin recover more quickly and comfortably from sunburn.


Plan for a Safe and Healthy Summer

By following these tips, you can have a safe, healthy, and truly enjoyable summer. Remember, a little planning goes a long way in keeping you cool, hydrated, and ready to soak up all the sunshine. Staying healthy in summer is all about making smart choices and taking care of your body. Whether you're lounging by the pool, hiking in the mountains, or simply enjoying a backyard barbecue, these strategies will help you beat the heat and make the most of the season.


Stay cool, stay safe, and most importantly, stay healthy in summer! If you have questions about your health, make an appointment with Lonerock Clinic. We offer both in-person and telehealth appointments.


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