Summer Health Guide

Article archived: September 2010

As the temperature rises, you and your loved ones spend more and more time outdoors. From the heat to pesky insects, summertime fun requires a few extra precautions to maintain your health. Our tips ensure that you will stay happy and healthy this season.

Sunburn and sun damage
Heat and hydration
Insect bites

Sunburn and sun damage

The bright and sunny days of summer bring much-welcomed pleasures like grilling outdoors and playing in the yard with the kids. But sun also causes skin damage and sunburn, which can lead to premature aging and even skin cancer. Follow these easy tips to evade sun damage:

Dress smart! Pair cool fabric clothing like linen or cotton items with UV ray protective wrap-around sunglasses and a wide-brimmed hat for maximum protection.
Prevention is the best sunburn remedy! To prevent sunburn, the National Institutes of Health advises selecting a sunscreen with an SPF (sun protection factor) of 30 or greater. For best results, apply sunscreen 30 minutes before you go outdoors. Then reapply it every two hours throughout the day — more often if you'll be swimming.
Avoid going outdoors during peak sun hours — between 10 a.m. and 4 p.m. in the summertime, according to the Centers for Disease Control (CDC). And, if you're outdoors when the sun's rays are strongest, stay in the shade.
Choose lip balms and lip glosses with an SPF of 15 or greater and reapply frequently to protect your lips.
If you develop sunburn, soothe your skin with cool, wet cotton cloths. If you do not develop a blistering sunburn, you may also apply a moisturizing lotion. Look for products that contain aloe or shea butter. (Editor's note: Seek medical attention immediately for a blistering sunburn.)

Heat and hydration

Sunburn isn't the only issue in the summer. High temperatures and high humidity introduce other heat-related issues. Without proper precautions you could suffer dehydration, heat cramps or even heat exhaustion. Follow these tips to protect yourself from high temperatures:

The CDC recommends wearing loose, light-colored cotton clothing. Avoid dark or synthetic fabrics that trap heat.
Re-hydrate yourself. Carry a water bottle with you and drink often enough so you don't feel thirsty. For strenuous exercise, such as running, the CDC recommends drinking 16 to 32 ounces of cool fluids each hour.
Avoid ice-cold water, which causes stomach cramps. Other beverage no-no's include drinks with alcohol, caffeine or sugar. These ingredients will dehydrate you more.
Eat light foods, avoiding hot and heavy dishes or rich meals.
Schedule strenuous tasks, such as moving furniture, during the coolest parts of the day.
Stop to rest and keep a sports drink with you. Take breaks before you feel tired or become overheated, especially if it's very hot or humid. Look for rest spots indoors or in cool, shaded areas. And, if you experience muscle cramps, stop moving and cool off for several hours.

If you experience any of the following symptoms, the CDC advises that you seek medical attention immediately:

A body temperature of 103°F or higher
Red, hot, dry skin with no sweating
A strong and fast pulse or irregular breathing
Slurred speech
A throbbing headache, dizziness or nausea
Confusion, disorientation or unconsciousness

Insect bites

Summertime is prime time for bug bites. Protect yourself from mosquitoes, bees and more with these easy tips:

Use insect repellant while outdoors and avoid perfume or cologne — especially scents with fruity undertones.
Pay attention to time. The peak hours for mosquitoes are sunset to sunrise. If you're hosting an outdoor party, place lighted citronella candles around your party area to keep the mosquitoes away.
Avoid bug-infested environments when possible. For example, big thickets of grass and piles of leaves can host both mosquitoes and ticks. If you must hike in the woods, wear long pants and long sleeves, and tuck your pant legs into a pair of high boots.
Be prepared. If you have a severe allergy to insect stings, carry an epinephrine pen and emergency numbers at all times.

Just a few simple precautions ensure that your time outdoors is safe and healthy. Happy summer from Giant Eagle^®!

Sources:

Centers for Disease Control (http://www.cdc.gov/)
National Institutes of Health (http://www.nih.gov)

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.