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Writer's picture Shohini Chakraborty

The Heat is Here! Staying Safe in the Hot weather

It. Has. Been. WARM!


As a California Valley resident, I can personally attest to the hot weather, with temperatures reaching up to 115 degrees Fahrenheit on too many days this year. Crazy, right?!?!? With this kind of weather, it feels almost perfect to spend all your time outside; at the pool, on a hike, or even in the backyard. But it's even more essential to take precautions to stay safe from the damage that the sun can do. 


Bet you’re thinking, what kind of damage do we even see from the sun, that giant fiery gas ball up in the sky? 


Well, first of all, the sun emits Ultraviolet (UV) rays that can damage your skin. These UV rays can alter your DNA and cause mutations that can cause melanomas. Just think about mini tumors (Don't worry, it's not as scary as it sounds), most of them are benign (non-cancerous). Additionally, with prolonged exposure to the sun comes the side effects of heat, such as heat stroke or dehydration. With all these hazards, it may feel like the best course of action is to stay inside all day, hiding away from the sun! Thankfully, we don't have to do that since there are ways to combat sun damage! 


The first course of action is staying out of the sun at certain times of the day. The sun's rays are the most intense and harmful from 10 AM to 2PM. Simply staying indoors at times like these can make a huge difference in how safe you are from the sun. However, if this isn't an option, there are more ways to protect yourself. Using sunscreen when going outside is another excellent strategy. This is because sunscreen contains Sun Protection Factor, AKA SPF. This keeps your skin safe from all of the UV. Personally, I always grab a large bottle of SPF 50 sunscreen that I use daily. It is recommended to use sunscreen with at least an SPF value of 15. It is also necessary to reapply sunscreen every few hours and even more frequently if you're sweating or swimming. 


Another method is covering up. Wearing long sleeves or a giant, floppy sun hat can do a great job of keeping you out of direct rays of the sun. Pair it with a nice pair of sunglasses, and you'll be looking ready for a day at the beach! Some additional equipment, like umbrellas, can also be useful for staying covered. 


Lastly, drinking water is the best way to stay safe from heat stroke and dehydration. Usually, everyone needs about 8 glasses of water, on average. But with increased heat, the need for water increases. I typically drink multiple bottles, especially on a scorching day. When staying outside for long periods, drinking enough water is crucial. Keeping a water bottle, or even numerous bottles, can be beneficial. Additionally, participating in water activities, such as swimming, may seem like they help to prevent heat illnesses, but it's essential to keep drinking water even during water activities. 


Geez, there's a lot of safety to think about! Taking precautions becomes necessary to stay safe from the harmful effects of the sun and stay outside for longer. Next time you go outside, make sure to get some sunscreen, a sun hat, sunglasses, and a bottle of water this summer. Be safe SADD Nation!


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For more health and safety programming ideas, activities, and more, visit sadd.org/programs.

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