Summer is the perfect time to enjoy the outdoors, whether you're heading to the beach, taking a road trip, or simply spending time in your backyard. But with higher temperatures and longer days comes the increased risk of heat-related illnesses like heat exhaustion and heatstroke. The good news is that these conditions can be prevented with a few smart habits. Here are essential tips to help you stay safe and healthy during the hot summer months.
For same-day heat-related illness treatment, visit the walk-in clinic at AFC Urgent Care South Plainfield. Our center is open seven days a week, with convenient weekend and evening hours. Just walk-in or plan your visit in advance by saving your spot below!
Stay Cool
When the temperatures soar, your body works harder to stay cool, increasing your risk of overheating. One of the most effective ways to prevent heat-related illnesses is to stay in cool environments whenever possible. Limit outdoor activities during peak heat hours, typically between 11 a.m. and 4 p.m. If you must be outside, take frequent breaks in shaded or air-conditioned areas. Wearing lightweight, loose-fitting clothes in light colors can also help your body breathe and regulate temperature more efficiently. Fans and cold showers are additional ways to cool down quickly.
Eat Lighter Meals
Heavy meals can increase your body temperature, especially those rich in protein and fats. In the summer heat, your digestive system works harder to process these foods, which can contribute to feelings of sluggishness or even nausea. Opt for light, hydrating meals like fruits, salads, and smoothies. Foods with high water content, such as cucumbers, watermelon, and leafy greens, help keep your body nourished and calm. Eating smaller meals more frequently rather than three large meals a day can also aid digestion and reduce the chances of overheating.
Stay Hydrated
Dehydration is one of the leading causes of heat exhaustion. Your body loses fluids through sweat, so it's crucial to replenish them regularly. Aim to drink water every 20 - 30 minutes when you're outdoors, even if you don't feel thirsty. Avoid beverages with caffeine or alcohol, as they can lead to further dehydration. If you're engaging in vigorous activity, consider drinks with electrolytes to help restore minerals lost through sweat. A good rule of thumb: if your urine is dark yellow, it's time to drink more water.
Protect Yourself Against Sunburn
Sunburn doesn't just damage your skin. It can also make it harder for your body to regulate its internal temperature. To prevent this, apply a broad-spectrum sunscreen with an SPF of at least 30 before heading outdoors and reapply every two hours or after swimming or sweating.
Wearing a wide-brimmed hat, UV-protective sunglasses, and long sleeves can further shield you from harmful rays. Staying under shade and avoiding direct sunlight during midday also reduces your risk of sunburn and overheating.
Get Heat-Related Illness Treatment at AFC Urgent Care South Plainfield
Despite taking precautions, heat-related illnesses can still occur, especially in children, seniors, and those with chronic health conditions. If you or someone near you experiences symptoms like dizziness, rapid heartbeat, nausea, confusion, or fainting, it's essential to seek medical help immediately. Urgent care centers are equipped to evaluate and treat heat exhaustion or sun-related injuries quickly, helping prevent more serious complications like heatstroke. Come visit the walk-in clinic at AFC Urgent Care South Plainfield! Our medical team is available 7 days a week to provide walk-in care for your whole family. We accept most health insurance plans and offer cost-effective options for self-paying patients. If you have any additional questions about the services we provide, please contact us directly at (908) 222-3500.
