'The sun will sap you.' Here's what you need to know to stay safe in the heat of summer
PORTMOUTH — This summer might be one of the most anticipated of the past few years.
COVID-19 is still with us, but we are learning to live with it as we move from the pandemic stage to an endemic state of mind.
We have all been longing for fun in the sun, but there are steps to take to make sure it is fun and still safe.
Dr. Christopher Couture is an orthopedic specialist at Seacoast Orthopedics and Sports Medicine at Wentworth-Douglass Hospital. He works a lot with athletes, but said many of the same safety tips can apply to everyone.
"People run into trouble when they underestimate the power of the sun and the heat," he said. "Don't be afraid to take extra care because it is much better than taking too little care."
Drink water (and what to do if you drink alcohol)
Couture said water for hydration is one of the biggest needs for people who will be outside.
"Drink water every 15 to 30 minutes," he said. "If possible, plan outdoor activities early in the day or later, times when the sun is not as strong. Be aware of your stamina because it might not be the same as in cooler weather. The sun will sap your physical energy."
Dr. Blake Sonne, an emergency medicine specialist at Portsmouth Regional Hospital, said alcohol and substances that contain caffeine are not great choices in the sun.
"Alcohol and caffeine are diuretics," he said "That can contribute to dehydration and put you more at risk. When you sweat, you lose salt and that needs to be replaced. Sports drinks with electrolytes can help maintain a balance."
Couture said to pay attention to symptoms that might mean you are overheating.
"If you feel off, take a break," he said.
'If you are sweating profusely, or especially if sweating stops; if you feel light-headed or disoriented, take a break," said Couture. "Get out of the sun. Cool down and drink water. Wear loose fitting clothing. Choose fabrics that wick moisture away from the skin."
"Water should be the choice for hydration, not soda or alcohol," said Kendra Cline, advanced practice registered nurse of Primary Care of Somersworth, and Frisbie Memorial Hospital. "If you are drinking, make sure to have 8 ounces of water in between drinks. Use an umbrella at the beach so there is a place to get out of the sun. Take frequent breaks from the sun, ideally spending not more than an hour or two in direct sun at a time."
Drinking too much water is unlikely, said Bacall Quintal, a nurse practitioner at Core Primary Care in Stratham.
"The kidneys can excrete 20 to 28 liters of water in a day," she said. "It's really hard to be overhydrated, so it is not worth worrying about."
Sonne said when doing physically exertive activities like mowing the lawn, remember to take breaks.
"Again keep up on fluids," he said. "Try to do this early, or later in the day when the sun is not as strong. This is particularly important for people who work outside all day. They need to very careful."
Sunscreen vital, even when it's cloudy
Using sunscreen to block harmful UV rays is vitally important to prevent sunburn and to avoid skin cancers like melanomas down the road.
"Using 30 SPF is fine," said Cline. "Reapply frequently because it will wash off or be sweated off. You cannot put on too much sunscreen, but you can use too little."
Quintal advises applying sunscreen 30 minutes prior to being out in the sun, and reapplying it every 90 minutes to two hours, more frequently if spending time in the water.
"There is SPF rated clothing," said Quintal. "Many of those actually help to keep you cool and they are super comfortable. Hats help a lot and they can also be SPF rated."
Melanomas are the leading cancer caused by too much sun exposure.
"Sunscreen is important for everyone especially children," said Sonne. "Be sure to include exposed scalp, ears and hands. Reapply even for those products that say they are waterproof. That includes cloudy days because clouds can actually amplify the sun's rays. The long- and short-term benefits are many. We think we need that tan to look better, but 30 to 40 years down the road, there is a cost."
For those who do not have air conditioners in extreme heat, Quintal said that's a good time to visit the mall, the library, or go out for dinner to cool down.
"Take a shower, use a fan for cooling," she said.
Heat exhaustion or heat stroke?
Knowing the difference between heat exhaustion and heat stroke can save your life. The latter is a life-threatening emergency and requires immediate medical attention.
"Heat stroke is affecting the central nervous system," said Couture. "People become confused and it can lead to organ damage, muscle breakdown. People can stop sweating and the temperature is usually 104 or higher. It is an emergency, so call 911."
Sonne said the main difference, and what makes heat stroke a life-threatening condition is that it impacts the central nervous system and the brain gets involved.
"Some people are more at risk," said Sonne. "People who are obese, who tend to be less physically active or those who have less ability to acclimate to changes can have a harder time. People on certain medications, like blood pressure meds, should avoid excess sun exposure."
Heat exhaustion is less severe. Getting out of the sun, hydrating and helping the body cool down is usually enough to reverse the condition.
Sonne said people can watch for symptoms telling them to rest.
"If you get dizzy, nauseous, have muscle cramps, headaches, or you vomit, get out of the sun," said Sonne. "Hydrate and stay out of the sun until the symptoms subside. If there is a concern, do not hesitate to call for help, to be properly evaluated."
"It's a good idea to check on your elderly neighbors when it's really hot outside," said Quintal. "The elderly and babies are the most susceptible to extreme heat."
Summer safety tips
The Injury Prevention program at Portsmouth Regional Hospital offers the following tips for having a safe summer.
Water Safety: No matter where you’re swimming – pool, lake or the ocean – water safety is important for all ages. According to the Centers for Disease Control and Prevention (CDC), drowning is the second highest leading cause of unintentional injury death for children ages 1 to 14, second only to motor vehicle accidents. Adults need to be careful too, especially when alcohol is involved. One slip and fall into a pool while intoxicated can be devastating. And if you’re at one of our beaches, watch for changes to the flag color to represent rip tides or otherwise dangerous conditions. Lifeguards are on duty at New Hampshire State Park beaches during the summer (hours vary by location), but it’s up to you to pay attention. If the flag is red, stay out of the water.
Don’t leave children unsupervised around water, It only takes 60 seconds to drown. According to the CDC, there are 3,960 fatal unintentional drownings each year, an average of 11 drowning deaths per day.
Sun safety: Apply, reapply and reapply again. Tans may look healthy, and summer is so short in New England that we want to soak up as much sun as possible, but sun damage can not only cause premature aging, it can cause skin cancer. The American Cancer Society estimates that there will be nearly 100,000 new cases of melanoma this year. But don’t just apply sunscreen when you’re at the beach – any time you’re outside, mowing the lawn, planting flowers, playing a game of tennis, baseball or corn hole. If you’re outside, protect your skin. It’s the only skin you’ve got.
Heat stroke and heat exhaustion: Heat stroke and heat exhaustion are different things, but are often thought to be synonymous. According to the CDC, heat stroke is the most serious and occurs when the body becomes unable to control its temperature. As the body temperature quickly rises, the perspiration mechanism fails and our body is unable to cool down. Heat stroke can cause death or permanent disability if emergency treatment is not given. Symptoms of heat stroke include: Confusion, altered mental status, slurred speech; loss of consciousness (coma); hot, dry skin or profuse sweating; seizures; very high body temperature.
Heat exhaustion is the body’s response to an excessive loss of the water and salt, according to the CDC, usually through excessive sweating. Those at the highest risk are the elderly, those with high blood pressure and those working in a hot environment. Symptoms of heat exhaustion include: Headache; nausea; dizziness; weakness; irritability; thirst; heavy sweating; elevated body temperature; decreased urine output.
Fire pit safety: Toasting marshmallows for s’mores and sitting around the campfire with your friends and family is one of summer’s best pleasures. But keep children and intoxicated individuals away from the fire, and no one should sit too close to a fire. Be sure to extinguish your campfire completely before leaving the area.
Fireworks safety: Did you know that sparklers can reach temperatures of 1,800 to 3,000 degrees? Don’t let small children play with them, and keep both children and adults away from fireworks. Sit back, relax and leave the pyrotechnics to the professionals.
Check on your neighbors: It’s also important to remember during the warmer months to check on our elderly family members and neighbors, especially when temperatures really soar. The elderly may not be aware of their rising body temperature which can put them at risk for heat stroke, which can be fatal. Some signs to look for in older adults include headaches, confusion, muscle cramps, dry mouth, low blood pressure, rapid heart rate, and infrequent urination.
This article originally appeared on Fosters Daily Democrat: Tips for staying safe in summer heat
