How to Beat the Heat This Summer
Memorial Day Weekend is the unofficial start to Summer for most. It is usually a weekend spent outside whether it's at the beach, on the lake, or just in your backyard. Summer brings longer days, more intense heat and more humidity. This means you need to take extra precautions like applying sunscreen and drinking lots of water. Let’s dive into what the sun, heat and humidity can do to your body.
The sun sends energy to Earth a couple different ways. There is the visible light you can see, infrared radiation that you feel as heat, and rays of UV radiation that you can’t see or feel. Too much UV radiation can be dangerous. There are 3 types of UV rays: UVA, UVB, and UVC. About 95% of UV rays that reach the ground are UVA rays and the remaining 5% are UVB. UVA rays can cause skin aging (in the form of wrinkles), eye damage, and can lower your body’s ability to fight off illness. They also contribute to your risk of skin cancer. UVB rays have more energy than UVA rays. UVB rays can cause damage to your skin cells directly and they are the main cause of sunburns as well as skin cancers. There are several different things that affect the strength of these rays. UV rays are the strongest from 10am-4pm and are strongest in the Summer. Clouds can block some of these rays but you can still get sunburned on a cloudy day. UV rays can also reflect off surfaces like water and sand. We will get into some sunscreen tips a little later on.
Humidity and excess heat can go hand in hand but we will tackle humidity first. Our bodies regulate temperature by sweating. Sweat is evaporated from the skin which helps us to cool off. When the air has a high moisture content, this sweat can not evaporate which means our body has to work harder to regulate our temperature. This results in excessive sweating which can cause a loss of water. This is why it is crucial to stay hydrated. Overexposure to humidity can lead to dehydration, fatigue, muscle cramps, heat exhaustion, fainting and heat stroke.
Excess heat can cause the same things to happen to your body that overexposure to humidity does. When you are in hot weather you sweat more in order to cool yourself down therefore you need to drink more water to replenish what you are losing. If you don’t put enough water back into your system then your body won’t be able to sweat to cool itself down. When this happens your body no longer has the ability to cool itself down and you can suffer from heat exhaustion. You may feel tired, weak, lightheaded, nauseated or have a headache. You may also suffer from these symptoms if you are dehydrated. One of the first signs of dehydration is that you might be thirsty and your tongue and mouth may feel dry. Make sure to drink plenty of water. We will dive into some tips below.
After covering the negative aspects of summertime like humidity, excessive heat and the impact of UV rays on your skin and body as a whole, you may be wondering how to combat these to stay healthy and enjoy the warmth! According to the EPA, avoid sunburn and damage from UV rays by doing the following:
Limit time in the midday sun. The sun's rays are strongest between 10 a.m. and 4 p.m. Limit exposure to the sun during these hours, even in winter and especially at higher altitudes.
Do not burn. Sunburns significantly increase the lifetime risk of developing skin cancer, especially for children.
Seek shade. Shade is a good source of protection. However, keep in mind that trees, umbrellas and canopies do not offer complete sun protection.
Use extra caution near water, snow and sand. These three materials reflect the damaging rays of the sun, which can increase your chance of sunburn.
Avoid sun tanning and tanning beds. UV light from tanning beds and the sun can cause skin cancer and wrinkling.
Wear protective clothing. Wide brimmed hats offer good sun protection for your eyes, ears, face and neck. Sunglasses that provide 99 to 100% UVA and UVB protection will greatly reduce eye damage from sun exposure. Tightly woven, loose fitting clothes will provide additional protection from the sun.
Use sunscreen. Apply a broad-spectrum sunscreen with a SPF of 30 or higher on all exposed skin 20 minutes before going outside. Reapply every two hours, or after working, swimming, playing or exercising outdoors.
Watch the UV Index. The UV Index provides important sun safety information to help people plan outdoor activities.
Apply those same techniques when combating excessive heat as well, as excessive heat leads to excessive sweating, increased rate and depth of blood circulation and increased respiration. By taking in water, your body will naturally cool off and lessen your rate of perspiration. Drinking more water will also help deal with humidity when outside among other things. If you live near water, you’re likely to experience the combination of excessive heat and humidity. By using the techniques in the list above, excessive heat and UV rays will have less of an impact. To battle humidity, make sure to:
Avoid strenuous exercise outside. If you choose to exercise, try biking - the movement will make you feel cooler. Drink plenty of water, though, and go out in the early morning or late evening for the coolest temperatures.
Wear loose, light clothing. Wear light colours and natural fabrics like cotton and linen. Don't wear tight clothing.
Drink lots of water. You'll get dehydrated fast so take a few bottles of water with you. Freezing half a bottle of water on its side and filling the other half with water will give you a cool drink even after hours in the sun.
Stay inside at noon. Stay indoors when the day is at its hottest. Try keeping outings to early morning and late evening.
We’ve covered a lot, from the risks you take going outside in the heat to how to combat them. So what if you don’t care too much about excessive heat, humidity and the like when trying to enjoy your Memorial Day weekend or your summer in general? Take heed of the following tips as a general safety precaution to avoid skin cancer and to avoid heat exhaustion:
Watch the temperature.
Drink plenty of fluids.
Dress appropriately.
Avoid midday sun.
Wear sunscreen.
Have a backup plan in case it’s too hot.
Understand your medical risks.
Each of the above variables are mere suggestions and are advisable based on your needs and conditions. Just as a general rule of thumb, stay hydrated and don’t ignore the environment outside. It may come back to haunt you if you aren’t self aware. But most importantly, make sure to enjoy yourself responsibly this Memorial Day Weekend and this summer!
Citations:
https://www.cancer.org/cancer/cancer-causes/radiation-exposure/uv-radiation.html
https://share.upmc.com/2014/06/effects-humidity-body/
https://www.webmd.com/first-aid/ss/slideshow-effects-of-heat
https://www.verywellfit.com/drink-more-water-during-hot-weather-2506918
https://www.aad.org/public/everyday-care/sun-protection/sunscreen/how-to-select-sunscreen
https://wanderwisdom.com/misc/How-to-Survive-in-a-Humid-Climate