Summer is right around the corner, bringing with it sunshine, outdoor adventures, and plenty of opportunities for fun. However, the rising temperatures and increased time spent around water and in nature also bring potential risks – from the sun’s powerful rays to the unwelcome attention of bugs. Staying informed and taking precautions is key to enjoying a safe and healthy summer. Let’s explore essential tips for preventing dehydration and heatstroke, caring for sunburns, understanding sun safety, practicing water safety, and navigating the world of bug bites and ticks. 

Hydration Heroes: Tips to Prevent Dehydration and Heatstroke 

Our bodies rely on water for just about everything, from regulating temperature to transporting nutrients. Dehydration occurs when your body loses more fluids than it takes in, preventing it from carrying out its normal functions effectively. Left unchecked, dehydration can lead to heatstroke, and a serious potentially life-threatening condition.  

Before reaching the critical stage of heatstroke, here’s what dehydration can look and feel like, and what’s at stake: 

• Early Warning Signs: You could experience a persistent thirst, dry mouth, dark yellow or strong-smelling urine, headache, fatigue, dizziness or lightheadedness, and muscle cramps.  

• What’s at Stake: Even mild dehydration can impact your energy levels, cognitive function (thinking clearly, focus), and physical performance. Your heart has to work harder to pump blood, and your body’s ability to regulate its temperature is compromised. When dehydration progresses, it can lead to more serious conditions like heat exhaustion, characterized by heavy sweating, weakness, nausea, and a fast, weak pulse. 

Our brain is made up of 75% water, proper hydration plays a huge role in brain function! 

How Much Water Should You Drink a Day? 

The age-old question! While the “8 glasses a day” rule is a common guideline, individual needs vary based on several factors, including: 

• Activity level: If you’re exercising or spending time outdoors in the heat, you’ll need more fluids. 

• Climate: Hot and humid weather increases sweat production, requiring increased intake. 

• Health conditions: Certain medical conditions and medications can affect fluid balance. 

A more personalized approach is to pay attention to your body’s cues. Drink when you feel thirsty and aim for pale yellow urine – a good indicator of proper hydration. Don’t wait until you’re parched; thirst is a sign that you’re already starting to become dehydrated. 

Top Tips for Staying Hydrated

• Carry a water bottle: Make it easy to sip throughout the day. 

• Drink regularly: Don’t wait until you’re thirsty. Take regular sips, especially during physical activity. 

• Hydrate before, during, and after exercise: Aim for water or sports drinks to replenish electrolytes lost through sweat. 

• Eat water-rich foods: Fruits and vegetables like watermelon, cucumbers, strawberries, and celery contribute to your fluid intake. 

• Be mindful of other beverages: While juice and milk contain water, sugary drinks can actually lead to dehydration. Limit caffeine and alcohol, as they can increase urine production. 

Recognizing and Responding to Heatstroke

Heatstroke occurs when your body temperature rises dangerously high, often due to prolonged exposure to high temperatures or strenuous physical activity in the heat. It’s a medical emergency requiring immediate attention. 

Symptoms of heatstroke include:

• High body temperature (104°F or higher) 

• Hot, dry skin or profuse sweating 

• Rapid, strong pulse 

• Throbbing headache 

• Dizziness 

• Nausea and vomiting 

• Confusion 

• Seizures 

• Loss of consciousness 

If you suspect someone is experiencing heatstroke: 

• Call 911 immediately. 

• Move the person to a cooler place. 

• Try to lower their body temperature by applying cool cloths or ice packs to their armpits, groin, neck, and back. If possible, immerse them in cool water. 

• If the person is conscious and able to swallow safely, offer sips of cool water or a sports drink containing electrolytes. Give them a small amount every 15 minutes, ensuring they drink slowly. 

Recognizing the signs of heatstroke and acting quickly with first-aid measures while waiting for emergency medical services can significantly improve the outcome for the affected individual. Quick and appropriate intervention is critical to mitigating the potentially life-threatening consequences of this severe heat-related illness.

Sunscreen Savvy: Protecting Your Skin from Sunburn and Skin Cancer 

The sun’s rays can be wonderful, but overexposure can lead to sunburn, premature aging, and an increased risk of skin cancer, the most common form of cancer in the United States, according to the Centers for Disease Control and Prevention (CDC). Protecting your skin is a year-round endeavor, but it’s especially crucial during the sunny summer months when ultraviolet radiation (UV) rays are more present. 

Did you know there are two different types of UV rays emitted by the sun? 

• UVA rays have the longest wavelength and can penetrate deep into the skin, contributing to skin aging, wrinkles, and pigmentation. They are present during all daylight hours and can pass through glass.  

• UVB rays have a medium wavelength and are primarily responsible for causing sunburn and can lead to skin cancers, including malignant melanoma.  

Both types can cause skin damage and are present even on cloudy days. Sun damage can impact everyone, regardless of age, ethnicity, or skin tone – so it’s important to always protect your skin with sunscreen. 

What Sunscreen Should You Use? 

When choosing sunscreen, you’ll generally find two types: mineral (or physical) and chemical. Mineral sunscreens, which typically contain zinc oxide and titanium dioxide, work by creating a physical barrier on your skin that reflects UV rays.  

Chemical sunscreens, on the other hand, absorb UV radiation and convert it into heat that’s then released from the skin. Both types can offer effective protection when used correctly. 

The SPF (Sun Protection Factor) number on sunscreen primarily measures its protection against UVB rays. The number correlates to how much longer it would take for your skin to burn without that sunscreen. For example, SPF 40 means it would take 40 times longer for your skin to burn without sunscreen. 

It’s crucial to remember that a higher SPF doesn’t offer significantly more protection, and no sunscreen can block 100%. For example: 

• SPF 15 blocks 93% of UVB rays 

• SPF 30 blocks 97% of UVB rays 

• SPF 50 blocks 98% of UVB rays 

Here’s what Great River Health Pharmacist Jacqueline Johnson-Onesto recommends: 

• Choose the right sunscreen: Opt for a broad-spectrum sunblock that will block both the UVA and the UVB rays. Water resistant sunscreen is recommended if you are going to be sweating or in the water and children’s specific sunscreen is recommended for children six months and older. 

• Apply generously: Apply at least every hour, especially when doing activities in the water or activities that cause you to sweat. 

How to Treat a Sunburn 

Even with precautions, sunburns can happen.  

• Get out of the sun immediately. 

• Cool the burn: Take a cool shower or bath, or apply cool, wet compresses. 

• Moisturize: Gently apply a fragrance-free moisturizer or aloe vera gel to help trap moisture in the skin. 

• Consider pain relief: Over-the-counter pain relievers like ibuprofen or acetaminophen can help reduce pain and inflammation. 

• Leave blisters alone: Don’t pop blisters, as this can increase the risk of infection. 

• Stay hydrated: drinking plenty of fluids helps heal your body. 

• Protect the burn from further sun exposure: Once healed, continue to be diligent about sun protection. 

Water Safety: Swimming Pools, Life Jackets, and Boating

Water activities are a great way to cool down and have fun, but safety should always be the top priority, especially on the Mississippi River. 

Swimming Pool Safety

• Never leave a child unattended near water: Constant supervision by a responsible adult is crucial. 

• Teach children to swim: Formal swimming lessons can significantly reduce the risk of drowning. 

• The Burlington Area YMCA offers swimming lessons during three different sessions throughout the summer. 

• The Fort Madison Family YMCA offers indoor swimming lessons for children and adults, and mom & tot. 

• The Mount Pleasant Aquatic Center offers a variety of American Red Cross swim programs. 

• Enforce pool rules: No running, pushing, or diving in shallow areas. 

• Ensure proper fencing and gates: Residential pools should have secure fencing with self-latching gates. 

• Know CPR: Learning cardiopulmonary resuscitation (CPR) can be lifesaving in an emergency. 

• The Burlington Fire Department offers CPR classes for the public, day-care providers, and healthcare providers sanctioned through the American Heart Association. Classes are offered on the second Saturday of the month from 9:00 a.m. to 12:00 p.m. For more information, call 310-753-8390. 

• Be aware of drain entrapment hazards: Ensure pool and spa drains have compliant covers. 

Life Jackets: Your Floating Friend 

• Wear a properly fitted life jacket: Especially when boating, kayaking, paddleboarding, or participating in other water sports. This informative video teaches you the important steps to determine if a life jacket is properly fitted. 

• Ensure children wear Coast Guard-approved life jackets: Choose the right size and type for their weight and activity. 

• Inspect life jackets regularly: Check for tears, damage, or mildew and repair or replace them if found. 

• Don't rely on inflatable toys as safety devices: These are not substitutes for life jackets. 

Boating Safety

• Take a boating safety course: Learn about navigation rules, emergency procedures, and safe operation. The Iowa DNR has a resourceful boater education program that helps teach and educate the importance of boating safety. 

• Check the weather forecast: Avoid boating during storms or strong winds. 

• Carry essential safety equipment: This includes life jackets for everyone on board, a throwable flotation device, a fire extinguisher, a signaling device (like a whistle or horn), and navigation lights. 

• Never boat under the influence of alcohol or drugs: Impaired judgment can lead to dangerous situations. 

• Be aware of your surroundings: Watch out for other boats, swimmers, and obstacles. 

• Know the capacity of your boat: Don't overload it with passengers or gear. 

How to Get Water Out of Your Ear

That annoying feeling of trapped water in your ear canal is a common occurrence after swimming. Here are a few gentle techniques to try: 

• Tilt your head: Tilt your head to the side with the affected ear facing down and gently tug on your earlobe. Gravity may help the water drain out. 

• Shake your head: While keeping the affected ear tilted downwards, gently shake your head. 

• Yawn or chew: These actions can help open up the Eustachian tube, which connects the middle ear to the back of the throat, potentially allowing the water to drain. 

• Use a warm compress: Applying a warm compress to the outside of your ear might help loosen the trapped water. 

• Try the Valsalva maneuver (use with caution): Gently pinch your nose, close your mouth, and try to blow out gently. This can equalize pressure in the middle ear and may help dislodge the water. Do not blow forcefully, as this can be harmful. 

• Over-the-counter ear drops: There are specific ear drops designed to help dry out water in the ear canal. Follow the instructions on packaging. 

When to Seek Medical Treatment

If the water in your ear doesn’t drain or you experience pain, hearing loss, or discharge, it’s important to consult a healthcare provider. Trapped water can sometimes lead to an outer ear infection, also known as swimmer’s ear, which requires medical treatment. Our Walk-In Clinics can help provide relief if the techniques mentioned previously don’t work. 

Battling the Bugs: Bug Spray, Bites, and Ticks 

Spending time outdoors often means encountering insects. While most bug bites are just a nuisance, some can transmit diseases or cause significant discomfort. Taking preventative measures is key. 

Choosing and Using Bug Spray 

• Choose an EPA-approved repellent: Look for products containing DEET, picaridin, lemon eucalyptus oil, or IR3535. These are effective against a variety of biting insects, including mosquitoes and ticks. 

• Follow the instructions carefully: Apply repellent as directed and begin with a small skin patch test such as the wrist to observe any reactions.  

• Reapply as needed: The effectiveness of repellent can decrease over time, especially if you're sweating. Check the product label for reapplication instructions. 

Tick Talk: Lyme Disease and Tick Bites 

Ticks are small, spider-like creatures that can transmit diseases through their bites. Lyme disease is a well-known concern, but some ticks can also transmit other illnesses, including a condition that can cause a delayed allergic reaction to red meat (alpha-gal syndrome). 

When and How to Look for Ticks 

Ticks are most active in warmer months (typically April through September in our area, though they can be present year-round if temperatures are above freezing). They commonly live in grassy, brushy, or wooded areas, and even leaf litter. You might encounter them in your own yard, while walking pets, camping or gardening. 

Before going outdoors 

• Know where to expect them: Avoid tall grass, brushy areas, and dense woods. Stick to the center of the trails when hiking. 

• Dress defensively: Wear long-sleeved shirts and long pants, especially in light colors to make ticks easier to spot. Tuck your pant legs into your socks. 

• Use repellents: Look for EPA-registered insect repellent ingredients and follow instructions carefully. 

After coming indoors (within two hours is ideal) 

• Perform a thorough tick check: Use a hand-held mirror or full-length mirror to check all parts of your body. Pay close attention to your under arms, in and around ears, behind the knees or between your legs, and especially in and around the hair. 

• Check your clothing, gear, and pets: Ticks can hitch a ride into your home on these! Tumble dry clothes on high heat for at least 10 minutes to kill any hidden ticks. 

• Showering soon after being outdoors can help wash off unattached ticks. 

How to Remove a Tick 

If you find a tick attached to your skin, prompt and proper removal is crucial to reduce the risk of disease transmission. 

• Use fine-tipped tweezers: Grasp the tick as close to the skin surface as possible. 

• Pull upward with steady, even pressure: Don't twist or jerk the tick, as this can cause the mouthparts to break off and remain in the skin. 

Unsure of when an antibiotic is needed for a tick bite? Stephanie Hansen, ARNP at the West Burlington Walk-in Clinic, says, “A tick typically needs to be attached for at least 36 hours to transmit Lyme disease. If a tick is found, preventive antibiotics may be prescribed within 72 hours of the bite, particularly if Lyme disease is common in the area.” It’s important to remember that the risk of developing Lyme disease after a single tick bite is relatively low, and widespread antibiotic use contributes to antibiotic resistance. 

What Does a Tick Bite Look Like? 

Tick bites themselves are often small and painless initially. You might not even realize you've been bitten. The bite may appear as a small red bump, similar to other insect bites. However, the surrounding skin might develop a rash. 

• The characteristic rash of Lyme disease is an expanding, circular rash that can resemble a bullseye. However, not everyone with Lyme disease develops this rash. Other symptoms can include fever, chills, fatigue, headaches, muscle and joint aches. 

How to Stop Mosquito Bites from Itching? 

Mosquitoes are incredibly irritating. Here are some ways to find relief from the itch: 

• Wash the bite area: Gently wash the bite with soap and water. 

• Apply a cold compress or ice pack: This can help reduce swelling and numb the area. 

• Use over-the-counter anti-itch creams: Calamine lotion or hydrocortisone cream can help relieve itching. 

• Try an oral antihistamine: This can help reduce the allergic reaction causing the itch but be aware of potential drowsiness. 

• Avoid scratching: Scratching can break the skin, increasing the risk of infection and prolonging healing. 

Feeling Unwell? Our Walk-In Clinics are Here for You! 

Whether you're dealing with a stubborn sunburn, a concerning bug bite, or think you might have a tick-borne illness, our Walk-In Clinics offers convenient and timely care for your non-emergency medical needs. 

• Got a rash that's worrying you? 

• Experiencing flu-like symptoms after a tick bite? 

• Need relief and advice for a nasty sunburn? 

No appointment is necessary! Just walk in during our operating hours and our experienced medical team will provide the care you need to get back to enjoying your summer safely. 

Don’t let summer health concerns slow you down. We’re here to help you stay healthy and enjoy all summer has to offer!