Summer is here and that means enjoying fun summer activities with family and friends! Just make sure you stay safe and healthy while participating in all this season has to offer. It is especially important for you to remain aware of potential health hazards so that, as an Alpha, you can make the best decisions to safeguard your well-being. Follow this guide to get tips on how to live your best life this summer while treating your body well, too.

Stay Hydrated

Our bodies need water to function properly and it’s no wonder as adult human bodies are about 60% H2O. So make sure you are drinking enough, especially during the warmer months where moisture loss can quickly lead to dehydration.

Follow these tips to help you stay hydrated all summer long:

Carry a water bottle with you, especially when engaging in outdoor activities. If you’re actively working up a sweat, you’ll want to compensate by drinking an extra cup or two every 10 to 15 minutes or so.

Snack on water-rich foods like watermelon, strawberries, cucumbers, and tomatoes throughout the season.

Add caffeine-free teas and coconut water to your diet. Herbal teas like hibiscus and chamomile promote relaxation and may help encourage you to drink more water while electrolyte-rich coconut water can help replenish what your body loses when you sweat.

Take note of which medications may require you to up your water intake.

Try your best to avoid alcohol. Alcohol is a diuretic, meaning it promotes water loss through urine. Make sure to up your water intake when you do imbibe and steer clear of especially sugary or caffeinated drinks which can cause you to dehydrate faster. If you are a liver-affected Alpha, make sure to consult your doctor before consuming alcohol.

We can become dehydrated without even noticing, so stay aware and look out for these warning signs of dehydration:

  • Thirst
  • Dry or sticky mouth
  • Dry, cool skin
  • Headache
  • Muscle cramps
  • Not urinating much or darker-colored urine

Signs of severe dehydration include:

  • Not urinating or very dark-colored urine
  • Dry, shriveled skin
  • Irritability or confusion
  • Dizziness or lightheadedness
  • Rapid heartbeat
  • Breathing rapidly
  • Fatigue or listlessness

How to Beat the Heat

Besides staying hydrated, you can help your body stave off the summer heat by following these tips:

  • Wear light-colored, loose-fitting clothing in breathable fabrics like cotton or linen. Light-colored fabrics don’t absorb as much heat as dark ones and loose, breathable clothing will allow your body to sweat and cool itself naturally.
  • Stay in the shade as much as possible when outdoors. If you’re spending the day on the beach, make sure to take an umbrella with you.
  • Eat light meals filled with water-rich produce to help aid digestion and avoid water loss.
  • Avoid using heat-generating appliances like dryers and ovens during the day.
  • If you feel yourself beginning to overheat, try taking a cool shower or bath.
  • Always check your local temperatures before venturing outdoors.

Get Serious About Sun Protection

Sunscreen is an everyday essential, but make sure you are really slathering it on during the summer months. The American Academy of Dermatology (AAD) estimates that nearly 1 in 5 Americans will develop skin cancer in their lifetime and the Centers for Disease Control lists skin cancer as the most common form of cancer in the country.

To protect yourself from the sun’s rays:

  • The AAD recommends that everyone use sunscreen that offers broad-spectrum protection (protects against UVA and UVB rays), SPF 30 or higher, and water resistance.
  • Apply enough sunscreen to cover every area of skin that is not protected by clothing about 15 minutes before sun exposure.
  • When outdoors, make sure to reapply SPF at least every 2 hours or after swimming or sweating.
  • Wear hats, sunglasses, and clothing that provides extra UV protection.
  • Avoid going outside between 10 a.m. and 4 p.m., when the sun’s rays are strongest.
  • Apply sunscreen even on days that are cloudy or overcast.

How to Treat Sunburns

So you braved the summer sun without enough protection and now you have the battle scars (a massive sunburn) to prove it? No need to fear, below you can find some tips to help soothe the burn and get you back in action in no time:

  • Try your best to avoid further sun exposure, your skin will be especially vulnerable to sun damage while it heals.
  • Wear light, loose-fitting clothing and try to choose tightly-knit fabrics to keep skin safe and avoid further irritation.
  • Drink plenty of water to avoid dehydration as sunburns actually draw moisture toward the skin and away from the rest of the body.
  • Make sure to moisturize lotions with ingredients like aloe and soy will help soothe the skin and aid in the healing process.
  • If blisters form make sure not to pop them or pick at your skin. The formation of blisters usually indicates a 2nd-degree burn and blisters form in order to help skin heal and prevent infections.
  • Take cool showers and baths often to help relieve the pain, just make sure to gently pat dry and apply a good moisturizer afterward.
  • Medications like aspirin and ibuprofen may be able to help reduce swelling and discomfort but always check with your doctor to make sure any over-the-counter pain relievers will not interfere with your current medications.

Sunburns can have long-term health effects and increase your chances of developing skin cancer in the future, so try your best to follow sun safety tips and avoid additional damage.

Avoid Bug Bites

Many biting insects carry diseases that can be easily passed on to humans, and scratching at itchy bug bites can lead to infection. Insects like mosquitoes are most active during the warmer months, so avoid the bites from the very beginning by making sure to wear protective clothing like long sleeves and pants, and applying a bug repellent before engaging in outdoor activities this season.

For the best protection, choose a repellent that is registered with the Environmental Protection Agency (EPA) and includes one of the following active ingredients:

  • DEET
  • Picaridin (known as KBR 3023 and icaridin outside the US)
  • IR3535
  • Oil of lemon eucalyptus (OLE)
  • Para-menthane-diol (PMD)
  • 2-undecanone

Click here to access an EPA search tool that can help you determine which insect repellent will be best for your particular situation. For extra protection consider treating clothing items and outdoor gear like boots and tents with permethrin, an insecticide that helps kill and repel mosquitoes. Also, always remember to check your body, clothing, and gear for ticks before heading indoors.

Note: If you plan on wearing both sunscreen and insect repellent, the sunscreen should be applied first.

How to Treat Bug Bites

To treat an insect bite or sting that is causing a mild reaction:

  • If applicable, remove the stinger.
  • Thoroughly wash the area with mild soap and clean water.
  • Reduce pain and swelling by applying a cold compress and elevate the area if possible.
  • Apply hydrocortisone cream, calamine lotion, or a baking soda paste to the site as needed until your symptoms subside.

Call 911 or alert your local emergency services if the person who is bit or stung is exhibiting:

  • Difficulty breathing or swallowing
  • Swelling of the lips, eyelids, or throat
  • Dizziness, faintness, or confusion
  • Rapid heartbeat
  • Hives
  • Nausea, cramps, or vomiting

Enjoy Fresh Summer Produce

The best time to enjoy produce is when it’s in season! If you have the chance, try to take advantage of all the fruits and vegetables harvested in your area this summer. Produce harvested in season is usually much more readily available locally and therefore doesn’t have to be transported long distances. Seasonal produce is also more likely to have been allowed to ripen naturally which some studies have found makes them more nutritionally dense than produce that has ripened after harvest. You can find out what fruits and vegetables are in season in your area here. Many summer crops may be especially beneficial for lung and liver health including:

Summer produce for lung health:

  • Apples
  • Tomatoes
  • Blueberries
  • Strawberries
  • Raspberries
  • Beets

Summer produce for liver health:

  • Carrots
  • Avocado
  • Lemon
  • Watermelon
  • Blueberries
  • Strawberries
  • Raspberries
  • Garlic
  • Beets
  • Corn

Always make sure to consult your physician before making any drastic dietary changes.

Stay Active – Without Overheating

Depending on where you live, the summer afternoon heat can be absolutely brutal. While those who exercise indoors may not need to alter their routines, those who choose outdoor activities should take extra precautions in the warmer months. If you find yourself itching to get outside, try your best to schedule your workouts in the mornings or evenings in order to avoid the warmest parts of the day and to help decrease your chances of dehydration or heat exhaustion. And of course, be sure to drink enough water to make up for the moisture you lose while working up a sweat.

Practice Fire Safety

From bonfires to firework displays and barbecues, there are lots of chances to find yourself near an open flame during summertime. And where there’s fire, there’s usually smoke! Lung-affected Alphas need to be particularly careful around fire and smoke to avoid unnecessary irritation and prevent exacerbations. Try your best to avoid smoke inhalation whenever possible, keep a safe distance from the flames and consider wearing a face mask if you find yourself in a smoky situation. Make sure to keep a fire extinguisher close by whenever you know you will be near an open flame.

Please remember to always consult your doctor before making any major dietary or lifestyle changes.

For more health and wellness tips just for Alphas, check out the Big Fat Reference Guide to Alpha-1.

Sources:
https://www.aad.org/public/everyday-care/sun-protection/sunscreen-patients/sunscreen-faqs
https://ehs.princeton.edu/news/beat-the-heat-these-summer-safety-tips
https://www.cdc.gov/cancer/skin/statistics/index.htm
https://www.aad.org/public/everyday-care/injured-skin/burns/treat-sunburn
https://wwwnc.cdc.gov/travel/page/avoid-bug-bites
https://www.epa.gov/insect-repellents/find-repellent-right-you
https://www.mayoclinic.org/first-aid/first-aid-insect-bites/basics/art-20056593
https://www.seasonalfoodguide.org/why-eat-seasonally
https://www.healthline.com/nutrition/lung-cleansing-foods
https://www.webmd.com/lung/ss/slideshow-foods-lung-health
https://www.medicalnewstoday.com/articles/323915
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763563/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499388/
https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-warm-weather