Summer is a time of joy, relaxation, and making memories with loved ones. But as the temperatures rise, it’s crucial to take steps to protect yourself and your family from the heat. At Near North Health, we are committed to your well-being, and we want to ensure you have a safe and enjoyable summer. Here are some essential tips to help you stay cool and healthy during these hot months.

Water is your best friend in the summer heat. Make it a habit to drink at least eight glasses of water a day. If you’re active or outdoors, drink even more. Avoid beverages that can dehydrate you, like alcohol, caffeine, and sugary drinks. Keep a water bottle with you and sip throughout the day.

Choose clothes that are lightweight, loose-fitting, and light-colored. Fabrics like cotton and linen are great because they allow your skin to breathe. A wide-brimmed hat and sunglasses can also help protect you from the sun’s harsh rays.

Try to stay in the shade during the hottest parts of the day, usually between 10 a.m. and 4 p.m. If you need to be outside, find or create shaded areas. Remember, a little shade goes a long way in keeping you cool.

Protect your skin from harmful UV rays by applying sunscreen with at least SPF 30. Reapply every two hours, and more often if you’re swimming or sweating. Sunscreen is a simple step that can prevent sunburns and reduce your risk of skin cancer.

Swimming, taking a cool shower, or using a damp cloth on your skin can help lower your body temperature. Enjoy water activities, but always practice water safety and supervise children closely.

In the summer heat, lighter meals are easier to digest and can help you stay cool. Fresh fruits and vegetables are not only nutritious but also hydrating. Avoid heavy, hot meals that can increase your body temperature.

Schedule outdoor activities for the cooler parts of the day, like early morning or late evening. Take frequent breaks in the shade and listen to your body. If you feel overheated, rest and cool down immediately.

Use fans, air conditioning, or cool cloths to keep your home comfortable. Close curtains or blinds during the day to block out direct sunlight and reduce indoor heat.

Check in on family members, friends, and neighbors who might be more susceptible to heat-related illnesses, such as the elderly, young children, and those with chronic health conditions. Make sure they are staying cool and hydrated.

Be aware of symptoms like heavy sweating, weakness, dizziness, nausea, headache, and muscle cramps. If you or someone else shows signs of heat exhaustion or heat stroke, move to a cooler place, hydrate, and seek medical attention if needed.

Take advantage of the public libraries or cooling centers throughout Chicago to escape the heat. These centers provide a safe and cool environment, especially during extreme temperatures. Find the nearest cooling center by visiting Chicago Cooling Centers.

Summer is a time to embrace the sunshine, but let’s do it wisely. By taking these precautions, we can ensure that we all enjoy a safe, healthy, and happy summer. Stay cool, stay hydrated, and let’s make this a season to remember.