You can have fun in the sun – and the water – this summer while still taking steps to stay safe.

In the sun…

• Avoid alcoholic and caffeinated drinks, which can dehydrate you.
• Avoid hot, heavy meals, which add heat to your body.
• Don’t leave children or pets in cars, even if windows are open.
• Drink water before, during and after exercise.
• Keep children, pets and anyone in your care shaded and hydrated.
• Know the warning signs of heat stroke: headache; leg cramps; red, hot, dry skin; lightheadedness/dizziness; nausea.
• Know your limits during exercise; stop if you have trouble breathing.
• Limit outdoor activity to cooler times, such as morning and evening.
• Stay in the shade or in air-conditioned rooms as much as possible. A cool shower can help in a pinch.
• Stay informed about extreme heat alerts, and have a plan if you need to use a cooling shelter in your area.
• Wear light clothing, a hat and sunglasses.
• Wear sunscreen, and reapply often. Be aware that having a sunburn can dehydrate you and affects your body’s ability to cool down.

In the water…

• Don’t dive into shallow water.
• Don’t go in the water if you can’t swim. Make sure children with you can swim, too. Everyone should swim with a buddy.
• In a rip current, swim with it; don’t fight it.
• Never leave children alone in or near water. Swim near a lifeguard.
• Wear a life jacket when appropriate.

Horizon BCBSNJ wants to help you get the care you need. In a medical emergency, always call 911 or your local emergency services number.

Always talk with your doctor before making any changes to your exercise or diet.

Sources: American Cancer Society, American Red Cross, Centers for Disease Control and Prevention, National Safety Council, WebMD®