Having water on hand is one of the easiest ways to stay hydrated in the summer. Image Credit: RHN Team Picture Bank, 2020, Clemson Extension
With warmer weather and longer days, the summer months provide more opportunities for outdoor activities. But before planning that trip to the beach or afternoon hike, make sure you are prepared to ensure a fun and safe experience. Here are a few tips to help you enjoy your summer safely!
Heat Illness and Dehydration
Heat illness can range in severity from heat cramps to heat exhaustion to the most severe form, heat stroke. Intense sweating in high heat may cause heat cramps, which are often accompanied by dry skin. As the condition worsens, it can progress to heat exhaustion, where the body becomes unable to cool itself effectively. Heat exhaustion is characterized by pale, moist skin, nausea, vomiting, diarrhea, and weakness. If heat exhaustion is untreated, heat stroke may occur, which requires immediate medical attention. The signs of heat stroke include a high fever, rapid heart rate, warm/dry skin, and a loss of appetite. Fortunately, you can avoid these conditions with the right precautionary measures. Precautionary measures should be taken for heat illness when it is 80 degrees in the shade and 40% humidity or above. Avoid intense physical activity outdoors between 10 am to 4 pm if possible. If you must be outside, seek shade when you are able and stay hydrated throughout the day. Even if it is cooler outside, exercise caution, as high humidity (over 40%) can lead to heat illness.
Dehydration is the primary contributor to heat illness. It occurs when your body loses more water and electrolytes (salts) than it takes in. Since your body tries to cool itself by sweating, it is crucial to stay hydrated to make up for the excess water loss. Certain sports drinks can supply the necessary electrolytes our bodies need to rehydrate. Avoid drinks with caffeine and alcohol, as these will only further dehydrate the body. If you experience dehydration symptoms, replenish fluids as soon as possible. Symptoms of dehydration include:
- Dry mouth/eyes
- Headache
- Dark urine
- Dizziness
- Confusion
- Change in heart rate
- Sunken eyes
Summer Safety with Diabetes
Diabetes, along with its related conditions and medications, can affect the body’s ability to regulate heat. Thus, individuals with diabetes are at an increased risk of dehydration and heat illness. Dehydration can lead to hyperglycemia (high blood sugar) as glucose in the blood becomes more concentrated. As a result, the kidneys work harder to filter excess glucose, leading to more frequent urination and worsening dehydration. Extreme heat may also affect the amount of insulin your body needs to decrease blood sugar levels and increase the risk of cardiovascular issues. Furthermore, those who experience autonomic neuropathy (a common complication of diabetes) are more susceptible to heat-related emergencies, as this condition impairs the sweat glands.
To avoid the risks of dehydration, it is important to test your blood sugar more frequently when the weather is hot. Additionally, keep your diabetes medications nearby and store them in a cool, dry place for easy access when needed. Symptoms of dehydration can look very similar to symptoms of hypoglycemia (low blood sugar). If you are someone who frequently experiences low blood sugar, keep glucose tablets or snacks on hand, just in case.
Skin Protection
Skin cancer is the most common cancer worldwide, accounting for half of all cases. Therefore, it is important to protect your skin during the summer months. Wear protective clothing in the sun and apply a broad-spectrum sunscreen of at least 30 SPF approximately 15-30 minutes before going outside. Swimming and sweating can wash away even waterproof sunscreens, so reapplying every 1-2 hours is recommended.
Individuals with diabetes and other metabolic diseases should use extra caution, as sunburn can increase blood glucose levels. Additionally, certain medications (for example, Sulfonylureas) may increase your sensitivity to UV light. Check with your healthcare provider to see if your medications increase your sensitivity to the sun.
Eye Protection
Excess UV radiation damages the skin and has also been linked to eye problems such as cataracts, macular degeneration, pterygium, and photokeratitis. If you are in the sun for an extended period, protect your eyes with sunglasses that provide 95-100% UV protection.
Diabetes can also lead to eye conditions such as retinopathy, macular edema, cataracts, and open-angle glaucoma. Eye care is especially important for people with diabetes, as these conditions often develop with few or no symptoms but can be prevented or delayed with proper eye protection and blood sugar, blood pressure, and cholesterol management. In addition to wearing eye protection, it is recommended to have regular eye exams with your healthcare provider.
Insect Bites
Humans are not the only ones more active in the warmer months. Pesky insects and the unwelcome diseases they carry are at their peak during the summertime. Opt for a moisture-wicking outfit with more coverage when exploring heavily wooded areas. Check yourself and others for ticks when leaving the woods, as they are common carriers of Lyme disease. A good insect repellent can effectively minimize mosquito bites and discomfort.
Foot Care
Foot care is an often overlooked but vital aspect of summer safety. While important for everyone, foot care is essential for those with diabetes, who are at a higher risk for complications. Although going barefoot is a tempting way to beat the heat, scorching sidewalks and pavement can cause painful burns on the soles of your feet. Furthermore, the hot weather causes feet to swell and may increase irritation in ill-fitting shoes. To protect your feet during the summer, wear well-fitting shoes and socks, avoid going barefoot, keep your feet dry, and regularly check them for any issues. Be sure to also apply sunscreen to any exposed areas of your feet.
Related Resources
HGIC, UV Safety Month: Tips to Stay Safe in the Sun
HGIC 4378, Hydrate in the Heat
References:
- Centers for Disease Control and Prevention. (2024, May 15). Managing diabetes in the heat. https://www.cdc.gov/diabetes/articles/managing-diabetes-in-the-heat.html#:~:text=Certain%20diabetes%20complications%2C%20such%20as,from%20their%20bodies)%20more%20quickly
- Cleveland Clinic. (2023, March 17). Some medications can make your skin sensitive to the sun. https://health.clevelandclinic.org/medication-increasing-sun-sensitivity
- FDA. (2024, May 7). The sun and your medicine. https://www.fda.gov/drugs/special-features/sun-and-your-medicine
- Bayhealth. (n.d.). Heat and diabetes: Six tips you need to know. https://www.bayhealth.org/community-wellness/blog/2021/august/heat-and-diabetes-six-tips-you-need-to-know#:~:text=Individuals%20with%20diabetes%20are%20particularly,thus%2C%20higher%20blood%20sugar%20levels
- Johns Hopkins Medicine. (2024, July 12). Heat-related illnesses (heat cramps, heat exhaustion, heat stroke). https://www.hopkinsmedicine.org/health/conditions-and-diseases/heatrelated-illnesses-heat-cramps-heat-exhaustion-heat-stroke#skip
- UMMS Health. (2023, February 15). Staying hydrated when you have diabetes. https://health.umms.org/2023/02/15/staying-hydrated-when-you-have-diabetes/
- Johns Hopkins Medicine. (2024, June 20). Summer safety. https://www.hopkinsmedicine.org/health/wellness-and-prevention/summer-safety#skip
- U.S. Department of Health and Human Services. National Eye Institute. (2024, December 10). Diabetic retinopathy. https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/diabetic-retinopathy#:~:text=Other%20types%20of%20diabetic%20eye,Learn%20more%20about%20glaucoma
Authors:
- Abbie Pollitzer, UPIC Intern, Rural Health and Nutrition
- Melissa Bales, Rural Health and Nutrition, Extension Associate
- Conner Russell, UPIC Intern, Rural Health and Nutrition
