Summer is a time for sunshine, outdoor adventures, and fun with family and friends. But with warmer weather comes a greater risk for heat-related illness, dehydration, and sun damage. At Family Medical Centers, we want you to enjoy everything summer has to offer—safely.

Here are some simple, smart tips to help you stay cool, hydrated, and protected all season long.

Heat Safety: Know the Signs and Stay Cool

Excessive heat can be dangerous, especially for young children, older adults, and people with chronic conditions. According to the Centers for Disease Control and Prevention (CDC), more than 700 people die from extreme heat in the U.S. each year¹.

Tips to beat the heat:

• Avoid peak heat hours (usually 10 a.m. to 4 p.m.)—stay indoors or in the shade when possible.
• Use fans and air conditioning to stay cool, especially during heat advisories.
• Wear lightweight, loose-fitting clothing and light-colored fabrics to reflect heat.
• Never leave children or pets in a parked car. Temperatures can rise dangerously in just minutes.

Know the warning signs of heat exhaustion: dizziness, heavy sweating, nausea, headache, and muscle cramps. If symptoms occur, move to a cooler place, rest, and hydrate.

Hydration: Keep Your Body Fueled

Staying hydrated is essential for maintaining energy, regulating body temperature, and preventing heat-related illness.

Hydration tips:

• Drink water regularly, even if you’re not thirsty.
• Limit sugary or alcoholic beverages, which can lead to dehydration.
• Eat water-rich foods like watermelon, cucumbers, and oranges.
• Bring a refillable water bottle when spending time outdoors.

According to the National Academies of Sciences, Engineering, and Medicine, the average daily fluid intake should be about 3.7 liters for men and 2.7 liters for women, from both beverages and food sources².

Children need different amounts of water based upon their ages. At around 6 months, babies can be introduced to water. They only need about 4-8 ounces per day until they are a year old because the rest of their liquids are coming from breastmilk or formula. Children ages 1-3 years old need about 4 cups of fluids per day, including water or milk. This increases for older kids to around 5 cups for 4- to 8-year-olds, and 7-8 cups for older children.⁴

Skin Protection: Shield Your Skin from the Sun

Protecting your skin isn’t just about avoiding sunburn—it’s also a key step in reducing the risk of skin cancer, the most common cancer in the United States.

Sun safety tips:

• Apply a broad-spectrum sunscreen with SPF 30 or higher every two hours (and after swimming or sweating).
• Wear sunglasses with UV protection to guard your eyes.
• Seek shade, especially during peak sun hours.
• Wear a wide-brimmed hat and long-sleeved, lightweight clothing when possible.

According to the American Academy of Dermatology, just one blistering sunburn in childhood or adolescence doubles your risk of developing melanoma later in life³.

Enjoy Summer the Safe Way

Summer fun should never come at the expense of your health. By practicing a few simple safety habits, you can soak up the season while protecting your body from preventable harm.

Need help preparing for a safe summer? Contact your provider for wellness checkups, skin screenings, and more.

References:

Footnotes

1. Centers for Disease Control and Prevention. (2023). Extreme Heat. https://www.cdc.gov/disasters/extremeheat/index.html 
2. National Academies of Sciences, Engineering, and Medicine. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. https://www.nap.edu/read/10925/chapter/6 
3. American Academy of Dermatology. (2023). Skin Cancer Prevention. https://www.aad.org/public/diseases/skin-cancer/prevent 
4. Rethy, J. (2024). Choose water for healthy hydration. https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Choose-Water-for-Healthy-Hydration.aspx 

Tags: summer, sun, protection, heat, hydration