5 Summer Safety Tips to Beat the Heat

1. Know the Warning Signs

Under normal circumstances, the human body regulates its internal temperature by sweating. However, spending too much time in the hot sun performing physical activities can negatively impact this function. Losing too much water and electrolytes may lead to heat exhaustion, which can rapidly escalate to a heat stroke if left unchecked. Common warning signs of heat exhaustion include:

· Excessive sweating

· Fatigue and weakness

· Headaches and dizziness

· Muscle cramps

· Nausea or vomiting

If you experience any of these symptoms, it’s important to immediately move to a cool or shaded area, drink water, and remove any unnecessary, layered clothing as soon as possible.

2. Take Safety Advisories Seriously

According to the National Oceanic and Atmospheric Administration (NOAA), 2016 was the warmest year on record in the U.S. and abroad, and many experts believe more record-setting temperatures are on the way. 2022 was the 5th warmest year on record (NASA.gov). Luckily, many government agencies and safety organizations release frequent health advisories to warn the public about dangerous conditions. If you’re planning to spend time outdoors, you might want to download OSHA’s heat safety mobile app to keep track of high temperature weather conditions.

3. Drink Plenty of Water

Whether you’re at the beach or working in the hot sun, it’s crucial to replenish the liquid and electrolytes you’ve lost from sweating. While there is no set amount of water you should consume, OSHA recommends drinking at least 2 to 4 glasses of cool fluids each hour, depending on your level of exposure and the specific activities you’re engaging in. It’s also important to avoid caffeine and alcohol, since these types of beverages could lead to further dehydration.

4. Take Rest Breaks in the Shade

Air conditioning may be the quickest way to cool off but spending a few minutes in the shade also lowers your body temperature. Prolonged exposure to the sun not only leads to uncomfortable sunburns, but it also increases your risk of heat exhaustion or heat stroke and may cause you to faint. This is especially dangerous when working around heavy machinery, so be sure to take a break if you start to feel fatigued or dizzy.

5. Remember to Reapply Sunscreen

While most people think of sunburns as a minor annoyance, this form of skin irritation can increase the risk of skin cancer and also affect your body’s ability to regulate its temperature, per the Centers for Disease Control and Prevention (CDC). Although wearing a hat and light-colored clothing may limit your exposure, the surest way to prevent sunburns is to put on a broadspectrum sunscreen with at least SPF 30 before heading outside, and remember to reapply every 3 to 4 hours or as recommended in the product instructions. No matter what you have planned outdoors, these Summer Safety Tips will help you keep it cool and beat the heat to stay healthy and safe!