COLUMN: Eat your water and skip the sunburn: A blueprint for summer safety

If you’ve ever walked outside in July and immediately questioned every life decision that brought you to the driveway, welcome to an Indiana summer!

The air feels like you’re wearing a warm, wet blanket, your sunglasses fog up before you even get to the car, and just carrying groceries inside counts as your daily workout. Summer is full of backyard cookouts, county fairs, gardens bursting with fresh vegetables, vacations and afternoons by the pool. It’s one of my favorite seasons, but it also brings one important reminder: the heat is no joke.

I’m Jamie Jo Lowder, your Purdue Extension Health and Human Sciences (HHS) Educator serving Owen County. Health and Human Sciences is all about helping individuals and families live healthier, safer, and more fulfilling lives through research-based education. Each month, I enjoy sharing practical tips that you can use, and with temperatures climbing, there’s no better topic than staying safe while still enjoying everything summer has to offer.

Our bodies are amazing. They come equipped with their own cooling system: sweat. The catch? That system only works well if we replace the fluids we lose.

One of the biggest mistakes people make is waiting until they feel thirsty to grab a drink. By then, your body is already waving a little yellow caution flag. Instead, sip water throughout the day, especially if you’re spending time outdoors, exercising, gardening or cheering on the grandkids at the ball field. Think of your water bottle as your summer sidekick. Take it everywhere.

Want another easy way to stay hydrated? Eat your water! That might sound funny, but many fruits and vegetables are packed with water.

Watermelon earns its summer superstar status, but strawberries, oranges, cucumbers, tomatoes, lettuce and even celery all help add fluids back into your body while providing important vitamins and minerals. It’s hard to beat a cold slice of watermelon after mowing the lawn.

Speaking of mowing the lawn, timing can make all the difference. If you have gardening, yard work or outdoor exercise on your to-do list, try tackling it during the cooler morning or evening hours. The hottest part of the day is usually between 10 a.m. and 4 p.m.

If you do need to be outside, take frequent breaks in the shade or somewhere air-conditioned. Your tomatoes may enjoy the sunshine all afternoon, but you don’t have to prove you’re tougher than the tomato plant.

What you wear matters, too. Loose-fitting, lightweight, light-colored clothing helps your body stay cooler by allowing air to circulate and reflecting sunlight instead of absorbing it.

A wide-brimmed hat and sunglasses offer extra protection, and don’t skip the sunscreen. Even on cloudy days, ultraviolet rays can reach your skin. Choose a broad-spectrum sunscreen with an SPF of at least 30 and remember to reapply every two hours, or sooner if you’ve been swimming or sweating.

It’s also important to know when the heat is becoming dangerous. Heat exhaustion often starts with heavy sweating, dizziness, headache, muscle cramps, nausea, weakness and cool, clammy skin. If you notice these signs, head to a cool place, drink water if you’re able, loosen tight clothing and use cool, wet towels to help lower your body temperature.

Heat stroke, however, is a true medical emergency. If someone has a body temperature above 103 degrees, becomes confused, stops sweating, has hot, red skin, loses consciousness or has a seizure, call 911 immediately. While waiting for help, move the person to a cooler area and begin cooling them with cold water, fans or ice packs if available.

Some people are especially vulnerable during hot weather, including young children, older adults, individuals with chronic health conditions and those who work outside. Don’t forget to check on neighbors who may need a little extra help during heat waves.

And of course, let’s not leave out our four-legged family members. Pets need plenty of fresh water, access to shade and should never be left in a parked vehicle. On an 85-degree day, the inside of a car can become dangerously hot in just minutes.

Summer memories should include sticky popsicles, fireflies, family picnics and cannonballs into the pool, not trips to the emergency room. A little planning goes a long way. Drink plenty of water, eat hydrating foods, dress for the weather, seek shade when you need it and learn the warning signs of heat-related illness. That way, the only thing melting this summer can be your ice cream cone.

At Purdue Extension, we’re here to help you and your family make informed decisions every day. If there is a program or class you’d like to see offered on topics such as health, nutrition, food preservation, parenting, financial wellness or healthy living, I’d love to hear your ideas.

Feel free to reach out by email at lowder0@purdue.edu or by phone at 812-829-5020. I’m always happy to help connect our communities with practical, research-based information that makes everyday life a little healthier, a little easier and a lot more enjoyable.