1. Here's to a fun and safe summer!
Beat the Heat
Summer heat can be more than uncomfortable—it can be a threat to your health. Hot weather can be especially
dangerous for young children and older adults. Don’t let the summer heat get the best of you. Try these tips to stay cool
and safe:
Drink plenty of non-alcoholic fluids. This is one of the most important things you can do to beat the heat. Thirst
means that your body is becoming dehydrated, so don’t wait until you feel thirsty. Don’t forget that you can get
fluids through some foods, such as cold summer soups, fruits and even vegetables. Older adults or people with
health conditions should talk with their doctors about the correct amount of fluid intake for them.
Stay indoors. If possible, do errands and outdoor chores early or late in the day.
Dress for the weather. Wear light layers of natural fabrics such as cotton. When outdoors, wear a light-colored
hat that will let air circulate to keep your head cool.
Eat light. You may feel better avoiding heavy or hot meals and eating several nutritious snacks throughout the day
instead of full meals.
Think cool. Take cool showers and visit your local mall or library to enjoy the air conditioning.
At times, the summer heat can hit harder than expected. You may feel more than just uncomfortable—you can become
sick. Watch for these warning signs:
Heat exhaustion is a heat-related disorder often associated with not drinking enough fluids.
Heat Exhaustion Symptoms can include:
Dizziness, weakness, nausea, headache and vomiting
Body temperature may be high but not above 104° F
Pale, cool, moist skin
Feeling of thirst
Muscle cramps
Treatment: Move to a cool area and drink plenty of fluids such as water or sports drinks. Remove excessive clothing. If
symptoms persist, are marked, or you have underlying medical problems, see your doctor immediately or seek
emergency medical care.
Heatstroke is a life-threatening heat-related illness.
Heat Stroke Symptoms can include:
Dry, hot, red skin
Sweating has stopped
Fever
No longer aware of thirst or heat
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2. Irritability or confusion
Seizures or loss of consciousness
Treatment: Heatstroke is a medical emergency. Seek emergency medical help immediately! Meanwhile, move the
person to a shaded area. Cool the person’s body by removing excessive clothing and placing cold, wet cloths on the skin.
Have the person lie down and slightly elevate the feet.
Don't Get Burned! How to Protect Your Body From Sun
Damage
Sunburn doesn't just cause pain and redness. It can also have immediate
dangers and long-term effects. Learn the risks and find out how to protect
yourself.
Between the beach, the pool and the weekend cookouts, you may be having too much fun to worry about sunburn - until
that telltale stinging and redness set in. Sunburn isn't just painful - it's also bad for your health.
The dangers of sunburn
The sun's rays contain two types of ultraviolet light. Ultraviolet A (UVA) causes tanning, aging skin and wrinkles.
Ultraviolet B (UVB) causes sunburn. Both can cause skin cancer. You can burn on sunny days, cloudy days and cold
days. The white sand on the beach and the white snow of winter both reflect the sun's rays. You can burn whether you're
skiing on water or snow.
Signs of sunburn are redness and pain. You may also have swelling and blistering. Get medical attention right away if you
have a severe burn that covers your body, or if you have chills, vomiting, an upset stomach or confusion.
Long-term effects
Every time you tan or burn, DNA damage builds up in the deeper levels of your skin. Having five or more burns over a
lifetime - even in childhood - doubles your chances of getting skin cancer.
Other side effects of tanning and burning include premature wrinkles and age (pigment) spots. Over time the sun can age
your skin, making it tough and leathery.
Remember that your eyes can burn, too. Too much sun can burn your corneas and lead to various eye diseases,
including cataracts and age-related macular degeneration. It can even cause blindness.
The truth about sunscreen
Wearing sunscreen doesn't always keep you from burning. No sunscreen can completely protect you from UV rays.
A sunscreen labeled "waterproof" or "water resistant" will not protect you all day. When you swim or sweat, reapply your
sunscreen. Waterproof sunscreens last about 80 minutes in the water. Those labeled "water resistant" last about 40
minutes.
The UV index
Your local news may broadcast daily heat index reports. The higher the index, the less time it will take to burn. Here is
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3. your risk for overexposure to the damaging UV rays. The number indicates the daily UV index, followed by the degree of
risk. The higher the index on a given day, the greater the need to protect yourself.
0-2: low
3-4: moderate
5-6: high
7-10: very high
11+: extreme
Preventing sunburn
Follow these prevention tips:
Use only water-resistant or waterproof sunscreen. It should protect against both UVA and UVB rays and have an
SPF of at least 15. Reapply every two hours and after swimming or sweating.
Wear protective clothing when possible. Always include a hat and sunglasses.
Limit sun exposure between 10 a.m. and 4 p.m. This is when UV rays are strongest. If your shadow is shorter than
you are, get out of the sun.
Keep children in the shade and in protective clothing. If shade or protective clothing are not available, apply a
minimal amount of sunscreen with at least an SPF of 15 to small areas like the cheeks and backs of the hands. If a
child under age 1 gets sunburn, apply cool compresses and call your pediatrician right away. Also call if an older
child has a sunburn with fever, blistering, severe pain or lethargy.
Be aware that water, snow and sand all reflect UV rays and increase your chances for sunburn.
Treatment
Cool wet compresses, lotions and baths may help relieve sunburn pain. For serious burns, call your doctor. Medication
may prevent infection and help with the swelling and pain.
How to Do a Self-Exam for Skin Cancer
Wondering how to do a skin self-exam? Then follow the advice from the American Academy of Dermatology (AAD):
Examine your body front and back in the mirror, then right and left sides with arms raised.
Bend your elbows and look carefully at your forearms, upper underarms and palms.
Look at the backs of your legs and feet, the spaces between your toes and the soles of your feet.
Examine the back of your neck and scalp with a hand mirror. Part your hair for a closer look.
Finally, check your back and buttocks with a hand mirror.
To perform this exam properly, you need a well-lit room with both a full-length mirror and a hand-held one.
If you find moles or colored spots on your skin, use the "ABCD" rules. Look for:
Asymmetry -- one half is unlike the other half.
Border irregular -- scalloped or poorly circumscribed border.
Color that varies from one area to another; shades of tan and brown, black or sometimes white, red or blue.
Diameter larger than the diameter of a pencil eraser.
If you find skin changes that match this description or a mole that change, itches or bleeds, consult your doctor or
dermatologist.
This exam should be completed once a month by those at high risk for skin cancer and once every six months for those
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4. with a low risk.
Savvy Sunscreen Basics
To protect yourself from the sun, follow these simple do's and don'ts:
Do use a sunscreen with a SPF of at least 15 and apply it at least 30 minutes before sun exposure so a protective
layer can bind to your skin.
Do re-apply sunscreen every two hours when outdoors.
Do re-apply water-resistant sunscreen every 40 minutes when in the water or perspiring a lot, and re-apply
waterproof sunscreen every 90 minutes.
Do use sunscreen even on cloudy days.
Do avoid the sun between 10 a.m. and 4 p.m. when the rays are strongest.
Do make sure that you use a sunscreen that is best for your type of skin. If your skin is dry, use a cream or lotion
sunscreen. For oily or acne-prone skin, use an alcohol or gel-based sunscreen. Avoid using alcohol-based
sunscreens if you have sensitive skin.
Don't forget to apply sunscreen on those often forgotten areas; the backs of your hands, behind your knees, your
nose, tops of the feet and the ears. Apply sunscreen in front of a mirror before getting dressed to avoid missing any
spots.
Don't apply sunscreen on children younger than 6 months.
Taking antioxidant vitamins before sun exposure may add additional protection. Also, using an under layer of lotion or
cream with antioxidants such as vitamin C and alpha lipoic acid, also known as thioctic acid, may be an added benefit to
sunscreen alone.
Don't worry if you are just now beginning a diligent campaign against the evils of sun exposure. The good news is that
recent studies show daily use of sunscreen with a SPF of at least 15 can help your skin begin to repair itself from prior
sun damage.
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