How to Stay Safe in the Summer Heat

By Jem Hanan, Contributing Blogger

July’s upcoming warmth means a whole new season of outdoor fun! That being said, don’t let your enthusiasm overshadow the importance of staying safe in the heat. To help you make the most of the summer months, we’ve compiled a list of activities with added tips to keep you cool and protected from the sun. 

Hiking

Hiking is a great (and popular) summer activity. Whether it’s an easy trail or a challenging trek, staying cool is a must for a safe hiking experience. 

Tip 1: Start Early or Late - Plan hikes for early morning or late afternoon when temperatures are lower and trails are shaded

Tip 2: Choose Shaded Trails - Opt for routes with tree cover or canyon walls that provide natural shade

Tip 3: Carry Extra Water and Electrolytes - Bring more water than you think you’ll need, and pack electrolyte tablets or drinks to replenish salts lost through sweat

Tip 3: Wear Lightweight, Protective Clothing - Use moisture-wicking, long-sleeved shirts, pants, and a wide-brimmed hat to protect against sunburn and overheating

Tip 4: Know When to Turn Back - If you show signs of heat exhaustion, immediately seek shade, hydrate, and retreat to a cooler area

Running and Sports

From beach volleyball to outdoor soccer, the sunny weather introduces many options for sports. It also makes for perfect running conditions. Keep cool with these tips:

Tip 1: Hydrate Before, During, and After - Drink water throughout the day, not just during your run or game

Tip 2: Schedule for Cooler Times: Run or play sports early in the morning or late in the evening to avoid peak heat (usually in the afternoon).

Tip 3: Take Frequent Breaks - Pause in the shade or indoors to cool down and rehydrate

Tip 4: Wear Sun Protection - Apply sunscreen, wear a hat, and use sunglasses to protect against UV rays

Swimming and Water Activities

Swimming and other water activities are a great way to stay cool, but they can be deceiving; because you don’t feel the heat as intensely, it’s easy to forget essential sun protection.

Tip 1: Stay Hydrated - It’s easy to forget to drink water while swimming, but dehydration can still occur

Tip 2: Use Sunscreen - Reapply waterproof sunscreen every two hours or after swimming

Tip 3: Watch for Heat on the Water - Boating, paddleboarding, and other water sports can still expose you to intense sun and heat; wear a hat and protective clothing

Tip 4: Avoid Alcohol and Coffee - Alcohol and caffeine increases dehydration risk. Opt for some water instead!

Camping and Picnicking

Camping and picnicking is a great way to enjoy the gorgeous summer weather. Here are some ways to minimize heat risk: 

Tip 1: Set Up in Shade - Choose shaded campsites or picnic areas to reduce sun exposure

Tip 2: Bring Plenty of Water and Snacks - Pack extra water and salty snacks to help maintain hydration and electrolyte balance

Tip 3: Use Cooling Tools - Bring battery-operated fans, cooling towels, or misting bottles for relief

Tip 4: Plan for Indoor Breaks - If possible, have access to air-conditioned spaces or vehicles for breaks from the heat

Gardening

Gardening is a peaceful June activity you can do right in your backyard. But, hours can slip by quickly under the sun, making it easy to forget how much exposure you’re getting.

Tip 1: Take Frequent Breaks - Rest in the shade and hydrate regularly

Tip 2: Wear Protective Clothing - Long sleeves, gloves, and a wide-brimmed hat help prevent sunburn and heat stress

Tip 3: Use Cooling Accessories - Ice packs, cooling towels, or wet bandanas can help lower body temperature
Tip 4: Watch for Signs of Heat Illness - Be aware of symptoms like heavy sweating, dizziness, or nausea, and find somewhere cool to rest

No matter how you choose to spend your time outdoors this June, staying safe in the heat is just as important as having fun. With a little planning and the right gear, you can enjoy all the season has to offer, without letting the sun steal the spotlight. So slather on that sunscreen, fill up your water bottle, and get out there! Summer’s waiting.