Tag: summer safety

Categories
Medical Tips

9 Summer Health Tips You Need to Know

Summer is here, and the livin’ is easy – at least, that’s what Ella Fitzgerald told us some 50 years ago when she sang. Warmer weather brings fun, outdoor activities, and vacations, but it can also jeopardize your health if you don’t take the right precautions. From staying hydrated properly to moderating your exposure to UVA and UVB rays, these summer health tips from our experts will help you stay well and enjoy the summer season without experiencing illness or injury.

 

7 Simple Summer Health Tips to Avoid Ailments

It’s common thought that sickness and ailments only occur in winter time – but that is just a myth. You can get sick, injured, and suffer from ailments in the summer time, too.

Our experts have put together a list of 9 simple tips to keep you safe and healthy this summer:

  1. Stay hydrated
  2. Avoid the sun during certain times of the day
  3. But do still get outside
  4. Use the right sunscreen for your skin type
  5. Wear UV-protecting sunglasses
  6. Keep medications safe from heat
  7. Create and carry a first aid kit
  8. Know how to treat insect bites and stings
  9. Know your allergies and how to treat them

Some of these summer tips might seem like common sense, yet many people still fail to follow them!

Here’s how to stay healthy by following these summer health tips.

 

1. Stay Hydrated (Including Electrolytes!)

Higher temperatures and exposure to the sun can strip your body of hydration, meaning you should drink more water to compensate. But drinking water alone isn’t always enough.

Too much plain water can cause a condition called hyponatremia, where levels of essential nutrients like sodium and potassium are reduced.

This can produce cardiac symptoms and even death in extremes.

To stay properly hydrated, drink plenty of water – but don’t forget to nibble on the occasional snack and eat proper meals.

It’s also just fine to drink the occasional sports drink if you’re highly active; just be aware that some contain high amounts of sugar, which may be unhealthy in excess.

 

 

2. Avoid the Sun Between 10 and 4

The sun is stronger today than it was even just 50 years ago, meaning you can burn faster in a shorter period of time than you may have in your youth.

Slathering on sunscreen helps, but it isn’t foolproof. Avoiding the sun between the hours of 10 a.m. and 4 p.m., when UVA/UVB rays are the strongest, is a wise choice on particularly hot days.

If you must go out at this time, limit your exposure, cover your skin, and re-apply sunscreen regularly while you’re out.

 

3. But Do Get Outside More Often

Just because we’re telling you to avoid the sun between 10 and 4 doesn’t mean you shouldn’t get out at all.

In fact, getting a little bit of sun every day may even be good for you.

It stimulates your body to produce Vitamin D, which plays a role in everything from bone strength to happiness.

Just 15 minutes is sufficient!

 

4. Use the Right Sunscreen

Are you the type of person who buys the first sunscreen you see in the aisle? If you also burn often, you may be using the wrong formula.

This is one of the most important summer health tips; to take care of your skin. If you aren’t sure what type of skin you have, there are a couple basics you can follow.

If you’re an adult, you should use adult-specific products in at least 30 SPF (60 SPF preferably).

If you have sensitive skin, or experience breakouts with adult sunscreens, try a pediatric or sensitive skin formula instead; just make sure to choose the highest SPF you can.

Have a baby at home?

Ask your pharmacist for sunscreen recommendations for infants under 6 months old.

 

 

5. Wear UV-Blocking Sunglasses

UV rays can damage your eyes, too, and may even cause eye cancers or loss of vision later in life.

Wear UV-blocking sunglasses while you relax on the beach to beat the heat and the visual damage.

If you wear glasses, consider wearing prescription sunglasses; these make it easier for you to see without wearing double pairs.

Safety and eye protection aren’t the only reasons to wear sunglasses, either. As a bonus, you’ll look stylish and fashionable.

Just don’t take Corey Hart’s advice and wear them at night – that creates a different sort of safety concern.

 

6. Keep Medications Safe from Heat and Light

Another one of the most important summer health tips to consider is the location of your medications.

In the pharmacy, we know that keeping medications in a cool, dark space is best.

That’s because many medications are weakened or even rendered dangerous as they break down when exposed to the elements.

Unfortunately, patients often lack this knowledge, tossing their pills into the dash of the car or into a purse when they’re out enjoying summer weather.

This is risky; in a water-tight container in your cooler, or at home in a cupboard, is a much safer location.

 

7. Carry a First Aid Kit with Summer Specifics

Summer adventures mean spending time outside, and you should have a summer-specific first aid kit with you to treat any sudden illnesses or accidents.

Cuts on the feet, slips and falls, sunburns, and stings are by far the most common issues we see, meaning your kit should contain wound care bandages, gauze, medical tape, After-Bite, antiseptic cleansers, and Benadryl, too.

Fill the rest of your space up with other standard first aid items.

 

 

8. Treat Insect Bites and Stings

Speaking of insect bites and stings – be sure to treat them as they happen to prevent cellulitis and other skin infections.

Avoid scratching them; if you must, rub them gently with a flat palm rather than using your nails. Scratching opens microtears in the skin that can cause infection.

For mosquitoes, black flies, and other teeny tiny annoyers, wash the area off with soap and water. Apply After-Bite if desired.

For larger and more painful insects, including bees, wasps, hornets, and most biting insects, wash the area carefully and inspect it closely.

Use a credit or bank card held at a 45-degree angle to gently pull any remaining stinger out in the direction it entered the skin.

 

9. Be Allergy-Aware

Our list of summer health tips ends with how to be allergy-aware.

Summertime can open up risks for more serious allergic reactions, even in patients with no history of allergies.

Common culprits include stings, bites, nuts, certain fruits, and more.

Family barbecues and potlucks may also represent an allergy risk because patients don’t always know what’s in the food.

For mild allergic reactions, wash any localized substance off and pat dry. Use calamine lotion for itchy skin.

If you develop mild hives, try a dose of Claritin or Benadryl to bring symptoms down. Symptoms that become severe or don’t clear up in a day or two may require a steroid treatment.

Be cautious and aware of more serious signs of allergic reactions; these can develop suddenly and quickly, even in people with no history of reactions.

Dizziness, fainting, throwing up, numbness, and difficulty breathing after a sting or bite represent an emergency; call 911 immediately.

Summer is a fantastic time to get out and enjoy the great outdoors, but it’s still important to keep yourself safe.

These summer health tips rely on good, old-fashioned common sense along with a little bit of personal knowledge – something pharmacists rely on every day when helping patients just like you.

If you have further questions, call your local pharmacy; we’re always happy to chat.

Have fun this summer!

Categories
Skin Care

7 Simple Summer Skin Care Tips for Healthy Skin

Pharmacies don’t just help patients with drugs; often, we play a vital role in beauty and self-care strategies, especially when it comes to seasonal skin concerns. With summertime just around the corner, skin symptoms are ramping up, including sunburns, windburns, dryness, over-production of oil, and blemishes. Luckily, we’ve put together a list of 7 summer skin care tips to keep your skin healthy, and glowing this summer.

For as much as the sun can heal your skin in small doses, it can also cause serious symptoms and damage in excess, too. Moderation is the key to preventing skin cancers and ensuring your skin looks its best.

But staying out of the sun altogether? That’s neither fair nor fun.

Instead, use these summer skin care tips to get that healthy, glowing skin back without sacrificing your super summer experiences.

 

1. Sunscreen is Necessary for Summer Skin Care

Prevention is worth a pound of cure, which is exactly why wearing sunscreen is the best tip we can give you for summer skin care.

Anyone six months of age or older should wear a good, high SPF sunscreen (30 SPF or above) if they’re spending time outside.

Sunscreen can’t work unless it’s applied correctly. To ensure you get the most from your sunscreen, apply it at least 30 minutes prior to going outside. Reapply every 45 minutes to an hour, or whenever you encounter water, sand, sweat, or other environmental factors that may reduce its effectiveness.

Keep in mind that if you’re swimming, you may need to reapply your sunscreen more often; even waterproof sunscreens can break down over time.

Have sensitive skin? Ask your pharmacist about special sunscreens made from compounded materials right in the pharmacy. Whether you’re allergic to a certain ingredient or just find your skin becomes irritated with commercial formulas, your pharmacist can help you find a solution.

 

2. Stay in the Shade

We all love to spend time outside in the sun. A little bit of exposure to sunlight helps us to produce vitamin D, which can improve mood, help us ward off depression, and even enjoy healthier skin. The problem occurs when we spend too much time outside in the sun, experiencing sunburns and even blistering.

Figuring out exactly how much time in the sun is too much isn’t always easy. Every person is different; some people may be more sensitive to the sound than others. As a rule, UVA and UVB rays are strongest between 10 a.m. and 4 p.m.

As a rule of thumb for your summer skin care, you should restrict your time outdoors during these hours whenever possible. If you must go out, be sure to wear sunscreen.

If you are spending time outside during the day, being able to retreat to a shady area is often enough to prevent nasty sunburns. If you going to the beach, bring an umbrella. If you’re sitting beside the pool, situate your chair under an awning. If you’re just relaxing outside, be sure to retreat to the shade at least once or twice an hour to cool down.

Moreover, try your best to be aware when your overheating; if you experience symptoms like redness, irritation, or blistering, it’s a warning sign. You’re spending too much time in the sun.

 

3. Avoid the Wind

Sun isn’t the only risk to your skin in the summertime; sunny, windy days can worsen irritation, causing chafing, redness, irritation, and sometimes, even cracked, bleeding skin.

High winds are incredibly abrasive, and the effects of exposure are usually cumulative, meaning the longer you’re outside, the worse your symptoms will be.

We see these symptoms often in people who hike, climb, or spend time at high elevations where winds may naturally be higher, but it’s also common for patients who enjoy water sports, such as jet skiing, water skiing, hand gliding, skydiving, and other thrill sports.

Protecting your skin from windburn starts with avoiding high winds in the first place, but it is unreasonable to tell you to stay indoors all summer long.

To reduce your risk for irritation and other symptoms, cover sensitive areas of your face like your nose, lips, and forehead when appropriate.

For the best results of your summer skin care strategy, start by covering sensitive zones with a good sunscreen that contains zinc. Then, moisturize regularly throughout the day.

Take vitamin E to help your skin bounce back after outdoor play sessions.

 

4. Use Aloe Products

Aloe vera is an amazing plant; it’s entirely natural, yet it has an uncanny ability to help skin heal from damage.

Most experts recommend using it after sunburns, but you can apply aloe vera to your skin at any time for a healthy, nourishing burst of moisture. You don’t necessarily need to buy a product that contains aloe vera, either; if you have a plant at home, you can simply break off a stock, squeeze out the gel, and apply it directly to your skin.

That said, finding summer skin care products that includes aloe vera are often very helpful. This includes cooling gels that soothe after sunburns and rehydrate your skin and moisturizers. Ask your pharmacist which of these formulas may be best for you.

 

5. Drink Plenty of Water

Here’s the most important summer skin care tip you’ll ever get about healthy, glowing skin: it’s all about hydration.

Hydration influences skin function, including how it looks, how it feels, and how much it “glows.”

If you’re dehydrated, your skin can’t function correctly. It will become dry, cracked, or even develop blemishes and/or a lackluster appearance.

Getting that dewy glow back, regardless of your age, starts with drinking more water regularly throughout the day.

There’s no fixed rule for how much water someone should drink throughout the day; most experts recommend aiming for around eight, 8-ounce glasses of water in a 24-hour period. You may need to drink more if you’re hard at work or playing outside, or less if you’re spending the day inside. Most patients do best if they watch thirst levels and respond to them as needed.

One small hydration warning: Hydration is about more than just fluids, critical electrolytes like potassium, magnesium, and even salt can become off kilter if you’re drinking water alone. Over-indulging in water by itself can cause hyponatremia, a condition where essential electrolytes fall out of balance. Eating a snack every few hours or indulging in the occasional sports drink after hard play sessions reduces your risk.

 

 

6. Don’t Over-Wash

In the summer, many patients experience sweating and oily skin. This is a natural reaction to the heat and sun; your body is doing its best to protect your skin from damage. Sadly, most of us don’t see it this way.

Patients often react to increased oil production by washing the skin more often. It seems logical, but it’s rarely the right move; over-washing puts intense stress on the skin and can confuse your body.

As you wash away the oil, your body mistakes it for dry skin, producing even more oil. This increased production begins to clog pores, leading to blemishes, pimples, irritation, and chafing, especially if you’re using harsh soaps. Most of us compensate by washing even more often…and the cycle continues.

Of course, no one really likes walking around with oily, dirty skin; not washing at all isn’t the right choice, either. The answer is to wash one to two times per day using gentle foaming cleansers or plain water alone. If you find yourself struggling, use blotter pads or a clean, soft sponge to wick away sweat and oil.

 

7. Repair Damage with Compounded Topicals

Is your skin already damaged by the sun? Whether you’re struggling with localized symptoms from recent exposure, or you have chronic skin issues due to years of exposure to the sun, there are ways to soothe your skin and repair damage.

Highly-targeted compounded cosmeceuticals, including antioxidant moisturizers and irritation-reducing steroid creams, can reduce signs of skin damage and aging when applied regularly. These blends treat skin locally, smoothing, toning, and plumping for a more youthful look.

Compounded cosmeceuticals aren’t like commercial blends; instead, your pharmacist creates a skin care regime them by hand just for you in the pharmacy to match your exact skin type and symptoms.

Because they’re better targeted to individual patients, they often produce better results, too. If you’re curious, reach out to your pharmacist to learn more about how cosmeceuticals can help.

 

Creating a summer skin care regime doesn’t have to be difficult. With these 7 tips, you can have beautiful glowing skin all summer long.

Categories
Health

These 5 Simple Summer Safety Tips Will Help Prevent Sunburns

Sun bunnies rejoice: it is possible to enjoy the sun without getting burned, even if you spend as much of every summer day outdoors as you possibly can.

Protecting your skin isn’t always easy, especially if you’re trying to stay cool in the process. But adequate sun protection is extremely important, both for kids and for adults alike. A high temperature and mid-day sun can work together to cause as much as second-degree burns with blisters. Each repeated sunburn throughout your life  raises your risk for side effects like cancer, age spots, wrinkles, and dry skin.

Headed out into the summer sun? Stay safe and prevent sunburns with these five summer safety tips for enjoying the summer without getting burned.

 

1. Use the Right SPF

The fist of our summer safety tips might seem like common sense; however, a study published in the Journal of the American Academy of Dermatology found that the majority of Americans do NOT use sunscreen. In addition to using sunscreen, it is important to make sure that you are using the correct SPF.

Sunscreen is only effective if you wear it properly in first place. That’s especially true of the SPF rating. The higher the number, the greater the protection gained, so don’t be afraid to use high-SPF sunscreens even if you only plan to be out a short time. They aren’t unnecessary; most experts agree that you should wear at least an SPF 30 if not an SPF 60 at all times, regardless of your skin color or condition.

The type of sunscreen you use may also matter. Barrier sunscreens that contain zinc (often sold in stick form for the face) may provide better protection for sensitive areas like the forehead, nose, and shoulders, especially if you’re fair. Sunscreens that apply clear are still effective, but don’t have the added advantage of providing an opaque barrier at the same time.

Finally, be sure to use your sunscreen correctly in the first place. Apply sunscreen at least 20 to 30 minutes prior to heading outside. If you’re swimming, sweating, or highly active, reapply your sunscreen once every 30 minutes or so.

 

2. Avoid the Hottest Summer Sun

If temperatures are extremely high outside, the next of our summer safety tips will be important to prevent sunburns. Avoid being out in the sun between the hours of 12 p.m. and 4 p.m. and save your outdoor activities for before and after. This is when the sun is highest and most likely to cause sunburns in the first place. On especially hot days, you may even wish to extend this further by one to two hours in either direction, especially if you have fair skin.

Think you can’t get burned outside of these hours? Think again. It’s possible to find yourself on the receiving end of a nasty sunburn even from being outside for just a few hours at the end of the day. Be sure to apply sunscreen no matter what time of the day you head outdoors.

 

3. Cover Up With Light Clothing

If you must head out into the sun, go old-fashioned and bring along a parasol, a beach umbrella, or a wide-brimmed hat. Even a modicum of shade and protection from direct sunlight can help. Wear light yet opaque clothing whenever possible. Avoid meshes and net fabrics as the sun can penetrate them and burn you anyway.

Sport clothing works especially well in the sun because it’s specifically designed to keep you cool in the heat, especially if it wicks away sweat.

Avoid wearing black or dark colors; they’ll attract more heat and make you uncomfortably sweaty as you go about your day. Also avoid any heavy fabrics, like wool or thick cotton, for the same reason. Though clothing made from these fabrics certainly will prevent a sunburn, they’ll also make it more difficult for your body to cool down, increasing your risk of heat stroke.

 

4. Don’t Pre-Tan

There’s a common myth perpetuated that says if you want to prevent sunburn, you should visit a tanning bed for a few sessions before the summer sun hits. This is patently false. When you visit a tanning booth, you’re still exposing your skin to harmful UVA and UVB rays — you’re only damaging your derma at a slower rate than if you head outdoors. Sun damage still occurs slowly over time, and pre-tanning will still increase your risk for skin cancers like melanoma. It’s a bit like smoking a cigarette before you smoke a cigar — still harmful.

In fact, pre-tanning really only increases your risk for harmful skin damage by exposing you to UVA and UVB rays for longer than you would otherwise be exposed.

Skip the tanning bed altogether unless you have a good reason to visit (e.g. psoriasis treatment). If you must tan, use number one on our list of summer safety tips and wear sunscreen while you’re in the booth to cut down on the associated risks. Tan only occasionally and never for more than a few minutes at a time.

Thinking of tanning outside instead? This isn’t safer. Despite the fact that some people believe getting a tan outdoors is less likely to cause a sunburn, you stand just as much risk of a burn outdoors as in. If your skin is darkening, it’s receiving damage no matter where you’re tanning — full stop.

 

5. Protect Your Eyes, Too

You’ve slathered on the sunscreen and you’re wearing light, comfortable, sun-blocking clothing, as well as a wide-brimmed hat. What’s missing from this picture? Number five on our list of summer safety tips: sunglasses.

Even if you protect your entire body from the sun, the sun can still damage and otherwise harm your eyes if you don’t protect them, too. There is at least some evidence to show that repeated exposure to UVA and UVB rays can speed age-related vision problems or even cause rare eye cancers, like basal cell and squamous cell carcinomas.

Cancer can occur on both the skin surrounding the eyes and the eye itself, so wide sunglasses that shade the entire eye are always best. Wrap-around glasses that encompass both the eyes and the sensitive skin around the sides of your head take this protection even further.

For little ones, look for sunglasses that maintain vision while shading the eyes. Wrap-around headbands keep cool and comfortable shades close to the head. They may be best for toddlers and infants who are more likely to pull at or otherwise remove a pair of sunglasses.

 

Staying comfortable, cool, and protected in the sun requires proactive self-care. Start by following these five summer safety tips to prevent sunburns. Should you find yourself burned in spite of your attempts, visit your local pharmacy. Your pharmacist can recommend cooling gels that reduce pain while speeding up the healing process.

 

Categories
Health

5 Tips to Stay Healthy in the Summer Heat

Looking forward to relaxing in the summer sun? Soaking up a bit of sunshine can boost Vitamin D levels and even improve your mood. Feel free to get out there and be active — just be sure to stay healthy and safe while you do it. Remember: “too much of a good thing” still applies, so it’s important to enact good self-care while you’re out on sunny day adventures.

These 5 tips will help you stay healthy in the summer the heat to maximize your warm-weather fun without harm.

 

1. Stay Hydrated

The best way for you to stay healthy this summer is by staying hydrated. Proper hydration can prevent the following problems:

  • sun stroke
  • heat exhaustion
  • nausea
  • headaches
  • dizziness

In addition to preventing common problems caused by too much summer heat, staying hydrated can also allow your body to maintain proper energy levels.

When temperatures are high (especially between 12 p.m. and 4 p.m.), adjust your water intake based on your activity. Aim for approximately 1 to 2 liters of water every 12 hours if you’re particularly active. Watch your thirst closely; if you’re thirsty faster, drink a bit more water. If you’re urinating frequently and it’s essentially clear, you may be drinking more than you need.

Address critical signs of dehydration immediately. When in doubt, always seek medical care — advanced heat stroke and exhaustion can be fatal if left untreated.

 

2. Add Electrolytes

Drinking water alone isn’t enough to stay healthy during the summer heat; in fact, it can be directly harmful to your health. Your body requires electrolytes, like salt and potassium, for proper hydration, and subsisting off of just water can flush those out rather than restocking them.

Diluted electrolytes (sometimes referred to as hyponatremia) can result in conditions like:

To prevent these conditions, make sure you eat small, frequent meals throughout the day.

Though sports drinks and salty snacks aren’t always healthy, they can keep your electrolytes balanced when you’re playing sports in the sun. Avoid drinks like Gatorade and Powerade in favor of Gastrolyte and home-made rehydration mixes. They contain less of what you don’t need and more of what you do!

 

3. Apply Sunscreen

Headed out into the sunshine for the day? Make sure to apply sunscreen when you go. Applying sunscreen is one of the most important ways to protect your skin when the sun is high in the sky, but only if you apply it correctly in the first place.

Use a formula with as high an SPF as possible — 60 SPF is a good starting point. For kids, babies, and people with sensitive skin, pick a formula created specifically for these issues. If you’re not sure which formula is best, ask your pharmacist to verify.

Don’t forget to reapply your sunscreen frequently. If sunbathing, sweat will degrade it over the course of an hour or two at most. If swimming, degradation occurs at an even faster rate.

Think waterproof sunscreen is foolproof? Think again. You should still reapply it regularly throughout the day, especially on sensitive areas like the face, shoulders, chest, and upper back.

 

4. Treat Insect Bites and Stings Safely

Insect bites and stings often bring patients into the doctor’s office or pharmacy. They itch, they hurt, they swell — they’re just really uncomfortable, no matter if you’re bit by a mosquito or stung by a wasp.

Higher temperatures bring insects out in droves, especially if you live near a body of water or have a garden nearby. Knowing how to deter them or treat bites and stings will significantly reduce complications and associated risks.

Everyday Bugs

For everyday bugs like mosquitos, black flies, gnats, horseflies, and deer flies, first rinse the bite off with warm water. If itching or swelling occurs, most patients can use a Benadryl stick to gently dab the bite or sting zone.

Stinging Insects

For bees, wasps, hornets, and other stinging insects, remove the stinger (if still in place) gently by scraping a credit card towards and then away from the entry point. Don’t attempt to remove the stinger with tweezers; this can release more venom. Then, wash the sting and apply a cold compress for 10 to 15 minutes.

If swelling occurs, oral Benadryl and other allergy medications may help. Take the patient to the emergency room for immediate care if they experience breathing difficulties, dizziness, extreme swelling, or swelling around the face, throat, and eyes. If it’s you that’s experiencing the symptoms, and you’re alone, call 911 and stay on the line until they arrive.

Ticks

The recent tick explosion in many areas of the United States means that patients should also watch closely for tick bites after spending time outside. Investigate children, pets, and adults carefully each time they come into the house. An embedded tick is most likely to bury itself along the groin, the back of the neck, and in the hair, so be sure to check there, too.

If you do spot an embedded tick, use a pair of specialized tick tweezers to remove it. Wash the area and watch it carefully for the first seven days — a target-like rash or swelling could point to Lyme disease or other tick-borne illnesses.

 

5. Prevent Food Poisoning

Nothing will ruin your family reunion faster than food poisoning.

Surprisingly, this is one summer heat safety tip Americans often overlook. As we’re spending time outdoors, we have a tendency to assume as long as it’s in the cooler or not left out too long, it’s okay. That’s not true.

Tainted food at barbecues and picnics can make you seriously sick — think salmonella, e. Coli, giardia, norovirus, campylobacter and even listeria.

Some of these germs are inherent in certain foods, like salmonella, while others are spread from person-to-person as they handle the food.

Either way, increased summer humidity and temperatures increase the rate of bacteria growth —  meaning you have a higher risk of getting sick in the summer. That cooler full of snacks could very well make you sick if you’re not careful. Here are a few tips on how to lower your risk for foodbourne pathogens and stay healthy during the summer months.

  • Cook food well
  • Keep hot foods hot (about 60 degrees Celsius) and cold foods cold (under 4 degrees Celsius)
  • Avoid leaving foods sitting out in the sun, especially if they contain dairy products, meat, or eggs
  • Serve meals and then clean up within an hour
  • If you wish to provide snacks, stick to items like chips, crackers, cheese, and other relatively hardy items that don’t degrade quickly

Having a large gathering outside? Keep your hot foods hot with a buffet warmer and ensure that coolers contain ice at all times. Avoid foods that contain homemade mayonnaise, raw eggs (e.g. royal icing), raw fish, and rare meats (unless cooked on the spot).

 

The most important way to stay healthy this summer is to take care of yourself. As the sun goes down each summer day, take time to engage in basic self-care and relaxation. Stay hydrated, eat regularly, and — perhaps most importantly — know when it’s time to come out of the sun and get some rest.

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