Protecting yourself from the effects of the sun and hot weather

by Tom Matthews

In light of the blistering hot weather we've had this summer, this is a perfect time for us to discuss the importance of protecting yourself from the sun and the heat.

Avoid dehydration.

If you know you are going to be outside during the day, start drinking water as soon as you get up. Then, keep drinking lots of fluids throughout the day. As a crude but useful guideline, remember you should "pee clear – pee often.” Otherwise, you need to drink more.

It is also important to drink the right fluids. Water is best. Alcohol is a drink to avoid on hot weather days, because its effect can be increased when you’re dehydrated.

You should also pace yourself and take regular breaks in the shade to cool down whenever possible.

Shield yourself from the sun’s rays

Wearing light colored clothing is best, since it won't attract the heat as much as dark colors do. Sun glasses protect your eyes from ultraviolet rays, and a large brimmed hat will help protect your head and neck from sunburn. Also, you should use sun screen with a protection rating of at least 15 SPF. You may want to get the sweat proof, non grease formula. I normally use Coppertone Sport SPF 48 ultra sweat proof and it works great.

Watch for problems that can be caused by over exposure to the sun

Heat exhaustion and heat stroke are two serious conditions to watch out for on hot days, especially in small children and older adults. Elderly people are usually advised to stay in air conditioned buildings on really hot days whenever possible.

• Symptoms of heat exhaustion include headache, nausea, dizziness, profuse sweating, and loss of appetite, thirst, and cramps or muscle aches. Children can easily get dehydrated and suffer from heat exhaustion from playing outside all day on hot days. So, keep an eye on them.
• Symptoms of heat stroke include hot red skin, small pupils, tremors, confusion, rapid strong pulse, deep rapid breathing, headache, and shortness of breath.

With this little bit of information, you should be able to protect yourself and your family from some of the risks associated with heat waves. Again the key is to drink lots of fluids, pace yourself in outdoor activity, protect yourself from the harshness of the sun, and watch out for heat-related conditions.

Till next time,
Tom

P.S. If you would like for me to write about a certain topic, please send me an email at tom@tmatthews.net and I’ll work on it.