Protecting yourself from Mother Nature

Sun, rain, heat, lightning — there's a lot going on outside in the summer. Here's what you should know about your health and the weather.

By Cassidy Alexander
| 6:00 a.m. June 21, 2018

Health

Summertime is here, and with that comes the power of the blazing sun and the unpredictability of weather on the Suncoast.

The activities that make for a good summer — swimming in the gulf water, sunning by the pool or having a barbecue — can be ruined sometimes by the glare of the sun, and the sunburn that comes along with it.

While to some the occasional angry red skin from staying outside too long may just be another aspect of the season, Dr. Cathy Milam with Milam Bogart Dermatology says people should be careful.

Prevention key to sun recovery

Sometimes, it’s hard to know when enough is enough in the sun.

Whether you’re soaking up rays at the pool, catching waves at the beach or gardening outside, it’s difficult to tell just how red your skin could be getting.

“Signs that you’ve been out too long, unfortunately, don’t show up until after the fact,” said Dr. Claire McGill, a family physician at Lakewood Ranch Medical Center said.

Prevention is key, she said.

“Most important would be avoiding the peak sun hours between 10 to 3, especially in the summer. And, of course, remember that it’s important to reapply sunscreen every two hours and keep in mind that the ultraviolet [rays] can reflect from sand and water,” she said.

McGill said it takes at least a few hours for pain and redness from overexposure to show up, and unfortunately, when they do, there isn’t a lot to do to speed up the healing process. It’s mainly symptom relief at that point, McGill said.

Calamine lotion and aloe-based gels can soothe sunburns. Ibuprofen and other anti-inflammatory medications can help, too.

Registered dietitian-nutritionist Nora Clemens said when people need to rehydrate, they should weigh themselves before and after their activity.

“For every pound you lost of weight during that activity, that’s a liter of fluid,” she said. “You need to replenish that, but you can’t do that all at once.”

She said to think of rehydrating as a project to look at how much you are drinking. It helps to start drinking in the morning rather than waiting to feel thirsty.

Sometimes, it can get worse than being sunburned or dehydrated. If nausea and headaches persist, it could be time to see a doctor. Those are symptoms of sun poisoning.

And as always, moles that have changed shape should be checked out. But, don’t wait until a weird spot pops up. Dermatologists recommend an annual check up to find alarming changes early.

— Katie Johns

“In no way do I want (patients) to change their lifestyle (out of) fear of the sun,” she said. “I just want them to be careful.”

Being careful means being deliberate about how you protect yourself. That means sunscreen. If you’re going outside, you need it. Even if you’re driving in your car, or just walking in and out of buildings, Milam said that’s enough exposure to hurt you.

Sunscreen, properly applied, is imperative.

“It takes a lot more actual product than they think,” she said.

Dermatologists recommend applying 1 ounce of sunscreen — the amount to fill a shot glass. However, the sunscreen itself isn’t always enough.

“The thing we worry about in dermatology is the world is using more sunscreen but getting a false sense of security,” she said. “Just putting on cream doesn’t mean you’re home free.”

You should wear clothing that protects you, including hats and sunglasses, seek shade and avoid the midday sun. Even when it’s cloudy, you need to take precautions, she said. Those damaging ultraviolet rays can still break through.

But clouds also can mean summer storms, and with those can come dangerous lightning. Between Jan. 1, 2007, and June 20, 2017, 52 people were killed by lightning in the Sunshine State, the most of any state in the nation.

As part of National Lightning Safety Awareness week June 24-30, the National Oceanic and Atmospheric Administration offers its Lightning Safety Guidelines, which is available online at weather.gov/lightning.

Among its suggestions, NOAA said to get inside as soon as you hear thunder, because that means you are within striking distance of lightning.

“Stay away from isolated tall trees, towers or utility poles,” NOAA said. “If you are with a group of people, spread out. While this actually increases the chance that someone might get struck, it tends to prevent multiple casualties.”

Experts weigh in on staying hydrated this summer

The many sugary drink options that line grocery store shelves can be tempting, but that’s not the way to stay hydrated.

Registered dietitian-nutritionist Nora Clemens said water is always the best choice.

“When we drink things that are made to taste so good, oftentimes they do contain not just sugar but chemicals and additives that are not healthy,” she said.

Clemens said better alternatives to sugary drinks include coconut water or sparkling water, or adding lemon or other fruit to still water can help make it taste better, as will a small splash of fruit juice.

She said the number that comes from dividing one’s weight in two is how many ounces of fluid they should be drinking a day.

Dr. Chris Patricoski, a family medicine and urgent care doctor, recommends a quart of water or Gatorade every hour, especially when doing outdoor activities.

If there are signs of weakness, cramps, dizziness or headaches, Patricoski said to rest and get rehydrated. If it gets to the point where there are signs of confusion or fainting, Patricoski said a doctor needs to be seen.

Water is fine, Patricoski said, however when replenishing with too much water, electrolytes can be lost, so he also recommends Gatorade.

“If you’re going to be outside gardening for an hour and a half, just [get] a quart of water or Gatorade and just sip on it and think about that quart during that hour,” Patricoski said.

While Clemens said to try and avoid soda and sports beverages that are filled with sugar and artificial colors, she said some there are healthier sports beverages on the market. You just have to know where to find them. She recommends the Nuun brand.

And of course, alcohol doesn’t help with hydration. Patricoski said drinking too much alcohol, like beer, can dehydrate you. It’s a diuretic, he said.

“Alcoholic drinks should be generally avoided in the summer, but if you’re going to drink, limit your drinks to one or two,” he said.

If you’re over the age of 65, Patricoski said to not stay outside for more than 20 minutes at a time if it’s warmer than 90 degrees.

— Katie Johns