How to Avoid 9 Summer Health Hazards, According to Experts
With warmer weather comes an increased risk of sun exposure, heatstroke, and water-related injuries, among other potential health harms. Here’s how you can prevent these issues and others.
Summer brings longer days, summer Fridays, and weekend getaways. It’s important to keep in mind, however, that the very things that can make summer joyful and relaxing — sun, water, and outdoor activities — can also present health hazards.
“That whole ‘school’s out’ mentality continues through adulthood, with people more likely to cut corners when it comes to health during the summertime,” says Nitin A. Kapur, MD, MPH, a primary care physician with Cedars-Sinai Medical Network in Santa Monica, California. “It’s still important for people to be conscientious and aware,” he adds, even when fun is the season’s top priority.
Here, experts share the most common summertime health hazards and how to prevent them, so you can stay safe and healthy all summer long.
1. Heatstroke and Heat Exhaustion
When temperatures reach sweltering levels, it’s not just uncomfortable — it’s also dangerous and potentially deadly.
Heat exhaustion and heatstroke, the two most severe heat-related illnesses, can occur when the body is unable to properly cool down after prolonged exposure to excessive heat. Heatstroke is a more severe case of heat exhaustion, Dr. Kapur says, but both require emergency medical attention.
How to Prevent Heat-Related Illness
Kim Knowlton, PhD, an assistant professor of environmental health sciences at Columbia University in New York City, advises people to slow down and adjust their work and activity schedules to keep cool during midday, when the sun tends to be the strongest.
Dr. Knowlton also recommends checking on friends and neighbors to make sure they’re okay. This is especially important in the case of infants and young children, pregnant women, and elderly adults, who are at a higher risk of heat-related illness. People with certain medical conditions (such as heart disease, mental illness, poor circulation, obesity, and overweight) are also more susceptible and should stay in air-conditioned places as much as possible.
If you don’t have access to AC, ask your local health department about heat-relief options in your area, or check your state’s department of health website to find a nearby cooling center, which is a designated building that offers relief from the heat.
Above all, be on guard, says Knowlton, who studies the impacts of climate change on public health. “If you start feeling sick, take the heat seriously.”
Here are some symptoms of heat-related illness to look out for:
A body temperature of 103 degrees F or higher
Hot, red, dry, or damp skin
A fast pulse
Headache or dizziness
Confusion
Irritability
Slurred speech
Loss of consciousness
Heavy sweating
Cold, pale, clammy skin
Nausea or vomiting
Muscle cramps
2. Dehydration
We hear it all the time: Drink more water. But when you’re out soaking up the sun, sipping summery cocktails, or playing sports, it’s even more important to make drinking water a priority. Skip it for too long, and you could face dehydration, which can range from mild to severe.
The symptoms of mild to moderate dehydration include thirst, a dry or sticky mouth, dry skin, headaches, muscle cramps, and dark yellow urine or less urine in general. More severe signs and symptoms to watch for include rapid heart rate and breathing, irritability, confusion, dizziness, listlessness, sunken eyes, shriveled skin, delirium, and unconsciousness.
How to Prevent Dehydration
Simply put, drink lots of water throughout the day, especially when spending time outdoors in the sun. Kapur tells patients who plan to be lounging outside to aim for 16 ounces (oz) of water every hour, and to consider dialing back strenuous activity between the hours of 10 a.m. and 2 p.m., when the sun is strongest. And if you’re exerting yourself in the heat, increase that amount to 24 to 32 oz of water per hour — but spread it out, if you can, so that you’re drinking about 1 cup (8 oz) of water every 15 to 20 minutes.
If you have kidney or heart problems, talk to your clinician about what amount of water is right for you.
3. Sunburn and Sun Damage
Long, sunny days are one of the best parts of summer, but too much sun can leave you with a bad sunburn. Worse, sun exposure is the leading cause of skin cancer, the most common kind of cancer in the United States. Plus, exposure to ultraviolet (UV) radiation can increase the appearance of wrinkles, fine lines, and sun spots.
How to Prevent Sun Damage
Limit your time in the sun and choose a shady spot whenever possible, says Kapur. Most importantly, make applying sunscreen a daily habit, whether the sun is shining or not. Even cloudy days carry a risk of UV exposure.
Choose a broad-spectrum, water-resistant sunscreen that’s SPF 30 or higher, and reapply it at least every two hours.
Apply sunscreen to areas that are commonly overlooked, such as the scalp, ears, front and back of the neck, chest, backs of knees, and tops of feet, says Natasha Mesinkovska, MD, the vice chair of clinical research for the department of dermatology at the School of Medicine at the University of California at Irvine. Once you’ve properly applied sunscreen, don’t forget to wear sunglasses. They’re for more than style: UVA and UVB rays can also damage eyes. For even more protection, add a sun hat and wear clothing that’s specifically designed to protect skin from strong sun.
4. Drowning
Swimming is a great way to cool off, but splashing around in pools, lakes, and oceans comes with risks, including infections and injuries. Drowning, the most serious risk, is the leading cause of death in children from 1 to 4 years old and the second leading cause of unintentional death in kids 5 to 14 years old, after motor vehicle accidents.
Cell phones may be adding to the problem, according to some experts, who note that scrolling on devices may distract adults from keeping a close eye on kids while they’re in the water.
The American Red Cross suggests having one adult be the “designated water watcher,” similar to a designated driver.
How to Prevent Drowning
The following measures can prevent a child from drowning.
Swim in designated areas supervised by lifeguards.
Swim with a buddy; do not allow anyone to swim alone.
Don’t leave young children unattended or without adult supervision near water.
Avoid distractions when supervising children around water. (Consider appointing a “water watcher,” whose only responsibility is to keep an eye on children while swimming.)
Have children or inexperienced swimmers wear life jackets — not water wings or inflatable toys — but do not solely rely on them.
If a child is missing, check the water first. Every second is important in preventing death or disability.
Secure home pools with barriers to the water when not in use.
Store water safety equipment, life jackets, and a first-aid kit near home pools.
To avoid swimming-related infections, avoid swallowing water while swimming, and dry your ears after you get out.
Additionally, if you find yourself predisposed to swimmer’s ear (an infection of the outer canal of the ear), try wearing earplugs when taking a dip, suggests Kapur.
5. Insect Bites
When exploring the outdoors, stay mindful of insect bites, which “are not only annoying but also can transmit serious illnesses,” says Knowlton. Be especially wary of ticks and mosquitoes: Mosquitoes can transmit diseases such as West Nile virus and dengue fever, and ticks can spread up to 16 different infectious illnesses, including Lyme disease.
How to Prevent Bug Bites
Use insect repellent even on short hikes, says Kapur. If you can, wear long sleeves and pants and tuck your socks into pants, Knowlton adds. (Opt for loose-fitting, moisture-wicking, light-colored fabrics to prevent overheating.) Treating clothes with products that contain 0.5 percent permethrin, an antiparasitic medication that also acts as an insect repellent, is helpful as well. If you’re camping, consider pretreating your tent or hammock with repellent as well.
Also, stay in the center of trails when going on a hike and avoid areas with tall grass. Be sure to check yourself for ticks after outdoor activities — and make sure your friends, family, and pets are in the clear, too. If you’re worried you’ve been in a tick-infested area, also bathe or shower within two hours of returning from an outing, wash clothes in hot water, and dry them on high heat.
6. Allergies and Poison Ivy
We typically think of spring as allergy season, but rising temperatures and longer-lasting warm seasons increase pollen production and are extending allergy season, according to Knowlton. Pollen settling onto surfaces we touch, like picnic blankets or patio furniture, can also set off an allergic skin reaction, or contact dermatitis, says Kapur.
Another common allergen to look out for when spending summer hours outdoors is poison ivy, which grows in most areas of the United States. You don’t even have to directly touch a poison ivy plant for it to cause itching, rashes, and blisters; the toxic oil can be transmitted via sports equipment or camping gear, pet fur, and clothing.
How to Prevent Allergic Reactions
To keep your home pollen-free, Knowlton suggests using a damp cloth to remove pollen from hair and skin or showering right after coming in from the outdoors, as well as washing outdoor clothes and bedding to remove pollen that has settled there, and vacuuming regularly. For poison ivy, wearing long pants and long sleeves when hiking or entering an area where the plant might be present is the best way to avoid this troublesome summertime rash.
7. Spoiled or Undercooked Food
Who doesn’t love dining alfresco? Whether you’re grilling or picnicking, though, take a second to consider how long your feast has been sitting out unrefrigerated, or if what’s hot off the grill is truly cooked through. “We forget that dishes with mayo need to be refrigerated, or not to let food sit in the car or outside in the sun,” says Kapur, who has seen plenty of picnickers come in for gastrointestinal complaints such as nausea, vomiting, and diarrhea.
How to Prevent Food-Related Illnesses
Don’t let food sit out at between 40 and 140 degrees F for more than two hours at a time, as this provides the perfect “danger zone” for foodborne bacteria to multiply. (And if outdoor temperatures are above 90 degrees F, that timeframe drops to one hour.) Store cold food below 40 degrees F until it’s ready to eat. Toss foods that have been in the danger zone for too long — it’s not worth the risk.
You can also separate beverage and food coolers to limit the number of times you need to open the food cooler, which will help keep the food colder for longer. Make sure to close coolers tightly after opening.
Practice safe grilling by refrigerating and separating poultry and seafood from other foods to prevent cross-contamination, washing your hands often while handling food, cleaning your grill and tools before and after each use, and thoroughly cooking meat. A meat thermometer can help you figure out when your meat has reached a safe internal temperature.
8. Sexually Transmitted Infections
There’s nothing wrong with a bit of summer lovin’, but if you aren’t careful, you might carry a painful reminder of a seasonal tryst with you long after Labor Day. Research has shown that urgent care visits for STI testing peak in the spring and summer.
The three most commonly reported sexually transmitted infections (STIs) are chlamydia, gonorrhea, and syphilis. According to the Centers for Disease Control and Prevention (CDC), the three groups most at risk of contracting these and other STIs are members of the Black, Indigenous, and People of Color (BIPOC) community; gay and bisexual men; and people ages 15 to 24.
How to Prevent STIs
Here’s some advice on how to have safer sex:
Use protection. With the 2022 release of FDA-cleared underwear designed for oral sex and condoms created for anal sex, in addition to latex male condoms, female condoms, dental dams, and latex or nitrile gloves, there are more kinds of protective barriers available than ever before. If used correctly and consistently, barriers can reduce your risk of chlamydia, gonorrhea, syphilis, and other STIs.
Get tested. Before getting physical with a new partner, confirm that you each have a clean bill of health by getting an STI test, since many STIs show no symptoms. Planned Parenthood offers a location-based search function on their website to help you locate care.
Avoid exchanging sexual fluids. There are plenty of pleasurable sexual activities that don’t involve penetration. To lower your risk of STIs, consider putting mutual masturbation, massages, or sex toys into your summer of love rotation.
9. Injuries to Bare Feet
Feeling the grass between your toes or walking barefoot on the beach is a summer treat, but going shoeless can expose your feet to a host of injuries. You can get a puncture wound if you step on something sharp like glass, nails, or even seashells. Walking barefoot on a hot surface can cause burns, and walking barefoot on a damp surface exposes the feet to fungal infections like ringworm and athlete’s foot. And for those tempted to run a lawnmower barefoot, know that mechanical accidents can cause major damage.
How to Prevent Foot Injuries
In general, covering your feet when possible will be your best line of defense, but not all footwear is equal and different situations require different shoes. Here are some tips for choosing safe summer shoes.
Sandals are good in locker rooms, at the pool, and even in hotel rooms. They help limit the likelihood of contracting a fungal infection like athlete’s foot or a viral infection like plantar warts. Look for a pair that’s received the APMA Seal of Acceptance, don’t rewear them year after year, and avoid walking long distances in them.
Use water shoes or sneakers at the beach, lake, or river — and for other types of outdoor recreation. Just be sure they are completely dry before you put them back on again next time.
For hiking, wear hiking boots or shoes. The sturdy soles of hiking footwear will protect your feet from rocks underfoot and give you traction on slippery surfaces, and the thick material of the boot or shoe will protect your foot from thorns, prickers, and ticks and insects.
Wear sneakers or work boots during yardwork. This is especially important when using a lawnmower.
If you’re managing diabetes, it’s best to never go barefoot, not even inside, because poor circulation in the feet puts you at a higher risk of foot problems and possible nerve damage. It’s also important to inspect your feet daily for sores, irritation, and puncture wounds, and wash and dry them thoroughly.
The Takeaway
Even though summer is often a relaxing and carefree time of year, it’s important to be aware of summer-specific hazards like strong sun, insect bites, and drowning.
Proper use of sunscreen and sunglasses can help prevent skin cancer.
Use insect repellent and check your body carefully after hiking and other outdoor activities to prevent illnesses caused by ticks and insect bites.
Avoid going barefoot to prevent puncture wounds and other foot injuries.
