Summer has officially begun! While it can be exciting to get outside and enjoy all the season has to offer, the summer months still pose safety concerns. Here are some tips on how to stay safe during the warmer months:

Keep your cool

The sun is the hottest and the ultraviolet rays are the strongest between 10 a.m. and 4 p.m. If you are planning on spending extended time outdoors during this part of the day, here are some ways you can stay cool:

  • Pace yourself: When exercising or working in the heat, give yourself two weeks to acclimate to the hotter temperatures. Start slow and build intensity as you adapt. Make sure to take plenty of breaks as well.
  • Dress for success: Wear clothes that are lightweight and light in color. Protect your eyes with sunglasses and top it off with a hat to protect your face and ears.
  • Search for shade: Find places with plenty of grass and shade, such as a park, to spend your time outside. These areas tend to be cooler and provide relief from the sun.

If you can, plan to spend time outside during the cooler hours of the day. Additionally, if you go out before the sun is up or after it has set, make sure you take the proper visibility precautions.

Stay hydrated

Don’t wait until you feel thirsty to hydrate. Drink a big glass of water or an electrolyte drink before you head out. Drinks with electrolytes are better than plain water because they help replenish the electrolytes lost in sweat and aid in your water absorption rate. When you can, avoid drinks with alcohol and caffeine in them.

Remember to drink a few ounces every 20 minutes if you are active or exerting energy.

Don’t skip the sunscreen

According to the Centers for Disease Control and Prevention (CDC), you should apply a broad spectrum sunscreen of SPF 15 or higher before going outside and reapply either after two hours in the sun or after sweating, swimming or using a towel.

Plan to apply your sunscreen at least 20 minutes before going outside and apply even on cloudy days.

Know the signs

Before you head outside, know what the signs of heat-related illnesses are. Head over to the CDC website to learn what to look for.

Learn more about staying safe in the summer heat at CDC.gov.