Summer Health 101: What everyone should know

Summer is just around the corner and it brings loads to look forward to. Days at the beach, barbecues with family and friends, crickets chirping cheerfully and cicadas singing on long, sunny days.

But alongside all the things we love about summer, there are a few potential risks that come with warmer weather and can catch people out.

In the first blog of our Step into Summer series, we are looking at some basic health advice to ensure you and the people you love thrive during the hotter months.

Sunburn protection

Health New Zealand reminds us that the sun in Aotearoa New Zealand has very high levels of ultraviolet (UV) light. As well as sunburn, too much UV can damage your skin and lead to skin cancer. This includes melanoma, the most dangerous type of skin cancer. It is important to be sun smart when spending time outdoors, even on cloudy days when the sun’s rays are still damaging.

Ideally, we should avoid being out in the sun for too long between the hours of 10am and 4pm or when UV levels are three or higher. You can download thefree UVNZ app on your smartphone to guide you on levels based on your current location.

If you do have to be outside during the hours when the Ultraviolet Index is high, here are some tips to stay safe:

·      Find shade

·      Cover up with a broad-brimmed hat, (there are some lovely ones at hand made ones at my markets), sunglasses (preferably wraparound) that are labelled as 100 per cent protective against UVA and UVB light and loosely fitting, tightly woven clothing that covers your arms, legs and body.

·      Use sunscreen – look for one a broad spectrum (UVA and UVB) water-resistant sunscreen of at least SPF 30 (sun protection factor 30). Check the use-by date if you have product from last year, apply it 20 minutes before going outside and reapply every two hours or after swimming or sweating.

Dehydration and heat exhaustion

Dehydration occurs when the body loses more fluid than we replace, while heat exhaustion happens when the body overheats, often through physical activity or exposure to high temperatures. Although they are two different conditions, some of their warning signs are similar.

Signs of dehydration include:

·      Increased thirst and a dry or sticky mouth.

·      Dark-coloured urine or needing to go to the toilet less often.

·      Tiredness, dizziness, lightheadedness and headaches.

Signs of heat exhaustion include:

·      Heavy sweating and cool, clammy skin.

·      Dizziness, weakness and headaches.

·      Nausea, vomiting and a rapid pulse.

To avoid dehydration and heat exhaustion, stay cool, drink plenty of water and limit time in hot environments:

·      Drink before you feel thirsty, I love sparkling water with a little Kombucha for flavour. 

·      Choose water regularly throughout the day and limit alcohol and sugary drinks. Tea and coffee also contribute to your daily fluid intake, although water is the best choice.

·      Eat water-rich foods: Include fruits and vegetables like watermelon, cucumbers, and celery in your diet.

·      Avoid peak heat hours: Stay indoors or in the shade during the hottest part of the day, typically between 11am and 4pm.

·      Schedule exercise and strenuous tasks during cooler early-morning or evening hours.

·      Choose lightweight, loose-fitting, light-coloured, and breathable fabrics like cotton.

·      Keep your living space cool: Use fans, air conditioning, or open windows when a breeze is available. Close curtains or blinds during the day to block direct sunlight.

·      Take cool showers or baths and use wet cloths or a spray bottle to mist your skin if you feel overheated.

Food safety at barbecues and picnics

Cooking and eating outdoors is one of the best things about summer – here are some tips for keeping everyone safe while enjoying barbecues and picnics.

·      Never leave perishable food at room temperature for longer than two hours (or one hour if the temperature is higher than 32 degrees Celsius)

·      Keep cold foods cold – pack dairy, salads, meats in insulated cooler bags or chilly bins with plenty of ice packs. If possible use a separate cooler for drinks and keep the coolers in the shade.

·      Use separate utensils and chopping boards for cooked and raw meat.

·      Make sure chicken and other meat are cooked thoroughly.

·      Have hand sanitiser available in locations where there are no hand-washing facilities.

·      Clean the barbecue grill with hot soapy water and a non scratch scrub or bristle brush. 

Getting a good night's sleep
Hot, humid nights can make it hard to fall and stay asleep, leaving us with less energy the next days. Here are some tips to reduce the number of hours you spend tossing and turning this summer.

·      Choose breathable fabrics: Switch to lightweight, natural materials like cotton, linen, or bamboo for your sheets and pillowcases.

·      Wear loose-fitting pyjamas made from natural fibres. It will help absorb and wick away moisture.

·      Chill your bedding – try putting your pillowcase or top sheet in a plastic bag and put it in the freezer for 15 to 20 minutes before going to bed.

·      Take a lukewarm (not cold) shower or bath before bed. Skip the ice-cold shower. It helps trigger your body's natural heat-release mechanism, dropping your core temperature.

·      Apply a cool, damp cloth, a chilled gel pack, or a cold water bottle to your wrists, neck, ankles, feet, and inner elbows. Cooling your feet is especially effective because they help dissipate body heat quickly.

·      Use a fan strategically: Position an electric fan facing an open window to push hot air out or use cross-ventilation with multiple fans.

·      If you share a bed, try moving into the spare room or setting up a mattress in a cool part of the house to minimise partner heat transfer.

Bites and stings
Humans are not the only creatures that love summer -  mosquitoes, bees and wasps are also abundant when the weather is warmer.

Keep these critters at arm’s length by:

·      Installing screen doors and window screens so you can have ventilation without letting in bugs.

·      Using mosquito repellent when outside, especially in the evenings, or light a few citronella candles.

·      Using bug zappers, insect traps and electric plug-in repellents to keep your home bug free.

·      Keeping food covered or clear away scraps and rubbish promptly. Sweet drinks, fruit and other foods can attract wasps.

If you do get bitten or stung, here are some treatment options:

·      The simplest way to treat a mosquito bite is to wash it with soap and water, then apply a cold compress or ice pack wrapped in a cloth for 10 minutes to reduce itching and swelling. Try not to scratch – if the itching gets really annoying, an antihistamine cream can help.

·      For bee and wasp stings, the first step is to remove the sting if it’s still in the skin. Bees can leave their sting behind, although wasps generally don't. Scrape it out sideways with a fingernail or the edge of a bank card. Wash the area and apply a cold compress to reduce pain and swelling.

When to seek medical attention:

·      Call 111 if someone develops difficulty breathing, swelling of the tongue or throat, dizziness or feels faint after a sting. They may be having a serious allergic reaction.

·      If edness, pain or swelling gets worse, talk to your pharmacist.

·      Consult a doctor if the bite or sting gets infected – signs of this include the skin getting redder or warmer, pus and fever.

Swimming and water safety

As well as following all the rules about staying safe while swimming, it’s a good idea to check the water quality at your chosen location.

TheSafeswim website provides information on water quality and swimming conditions at monitored swimming spots.

With a little preparation and a few sensible precautions, you can make the most of everything summer has to offer while keeping yourself and your family safe.