Tips to Have a Safe, Successful Summer in the Sun

PANAMA CITY, Fla. - On hot, hot, summer days, our bodies are vulnerable to the heat and sun.
Many of us enjoy the outdoors but we have to make sure we're taking care of ourselves along the way. 

News 13's Alex Thorson has helpful tips in this week's Health Desk report sponsored by Bay Medical Sacred Heart.

"The dog days of the summer are here," Cynda St. Cere, a family nurse practitioner, said. 

Even if you think you drink enough water, drink more. "[People should drink] typically between 60 and 100 ounces a day," she said.

Avoiding a heat stroke and heat exhaustion can be as simple as that.

St. Cere said when we're sweating outside, our bodies are losing salt. 

"You want to be sure to drink not only water but maybe some Gatorade or Powerade. If you're a diabetic, you want to drink Powerade zero so you're not getting too much sugar," she said.

Being nauseated, dizzy, extra tired, or having cramps are all warning signs that you could be experiencing a heat sickness. 

Sure being tan is nice, but what's more enjoyable is not permanently damaging your skin. "People should be using SPF 30 or greater," she said.

Don't forget to reapply every two hours or after swimming.

"The other thing people forget about is expiration date," she said.

That's right, sunblock has an expiration date just like food and won't work after it expires.

"By preventing sunburn, you're also helping yourself not get overheated," St. Cere said.

Panama City Beach's gulf currents have taken at least seven lives this year.

"If you get caught in a current, remember those techniques of floating and swimming parallel," she said.

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