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With warmer temperatures in the forecast and ample outdoor activities to choose from, it is clear that summer is finally here. 

But if you are planning on spending ample time outdoors in the coming months, there are several precautions you should consider to keep you and those around you safe. 

With this in mind, we recently caught up with Stephanie Van Alsten, MD, assistant professor in the Department of Emergency Medicine, to learn of a few ways we can better position ourselves to handle the warmer temperatures and increased time outdoors. 

“The most common misconception people have during the summer months is that they are drinking enough water,” Dr. Van Alsten said. “I see many patients that tell me, ‘I drink water all the time, I'm always hydrated,’ and then they tell me, ‘I drink like three glasses of water a day.’ That is not very much water at all. 

“If you’re going to be spending time outdoors, it’s very important to stay hydrated,” Dr. Van Alsten added. “Always bring a water bottle with you, and make sure you also apply sunscreen and bug spray.” 

These measures are particularly important as temperatures and heat index values approach triple digits. 

“We frequently see patients experiencing heat stroke and heat-related illnesses when it gets hot and humid, with symptoms including headaches, dizziness and nausea,” Dr. Van Alsten said. “Children and elderly people are the most vulnerable, but certainly anyone can be affected. Making sure that you’ve got shade available, that you're taking frequent breaks and drinking plenty of water, all of that is crucial.” 

With summer now in full swing, here are Dr. Van Alsten’s best tips on how to stay healthy and safe over the next few months: 

Stay hydrated 

• Drink plenty of water to avoid dehydration 
• Always carry a water bottle with you and refill throughout the day as needed, particularly when you are spending extended time outdoors 

Be smart in the water 

• Never swim alone 
• Be aware of currents and underwater hazards 
• Wear a Coast Guard approved life jacket when boating or participating in water sports 
• Always supervise children near water 

Guard against insects 

• Wear long sleeves and pants when in wooded or grassy areas 
• Wear insect repellent  
• Monitor skin frequently for bug bites; seek medical attention if you experience swelling, muscle aches, fever

Protect yourself from the sun 

• Seek shade during extended time outdoors 
• Wear comfortable clothing that covers your arms and legs 
• Wear a hat with a wide brim to shade your face, head, ears and neck 
• Wear sunglasses that wrap around and block both UVA and UVB rays. 
• Use a broad-spectrum sunscreen with a sun protection factor (SPF) of 30 or higher 

Know the warning signs of heat-related illness 

• Pay attention to how you and those around you are feeling 
• Seek medical attention if experiencing headaches, dizziness, nausea 

Be weather aware 

• Check the weather forecast before spending time outdoors 
• Pay attention to the sky while outside and keep an eye out for any changes 
• Ensure you have access to indoor shelter nearby in the event the weather shifts quickly