With both National Sunscreen Day and National Heat Awareness Day coming up, it is pretty obvious that we are well on our way to summer. No matter where you live in the United States, the summer months can get hot! It is time to brush up on how to stay cool and hydrated as the days heat up so that you can enjoy summer safely. This includes understanding the importance of applying a high-SPF sunscreen regularly, seeking shade during peak sun hours, and wearing light, breathable clothing. Remember, staying hydrated is crucial; carry water with you and drink frequently, even if you're not feeling thirsty. By preparing for the heat, you'll ensure your summer adventures are both enjoyable and safe, letting you make the most of the sunny days ahead.

Hydration: The Key to Summer Health

Tip 1: Drink Plenty of Water
This is the most obvious and crucial tip. Our bodies are about 60% water, essential for all bodily functions. The Institute of Medicine suggests 3 liters a day for men and 2 liters for women, with more needed for heat and activity. For activities like hiking in the Grand Canyon, you may need to refill a 3-liter hydration pack at least once. To boost your intake, choose water at meals and consider coconut water or electrolyte drinks for strenuous days.

Cool Off with a Spritz
Tip 2: Use a Spray Bottle on Exposed Skin
Your body cools off through sweating, and by spraying water on your skin, you enhance this natural cooling process. This technique helps in dry climates but may be less effective in humidity.

Sun Protection is Crucial
Tip 3: Wear Sunscreen Properly
Reapply sunscreen every 2 hours, using about 1 oz each time for effective protection. Sunburns can increase dehydration risk, so increase your fluid intake if you get burnt. Consider sunscreens with added benefits like bug repellent for outdoor activities.

Beat the Heat with Cold Compresses
Tip 4: Stay Cool with Cold Compresses on Key Points
Using cold compresses on your neck, wrists, and forehead can provide quick relief from the heat. Products like the Frogg Toggs® Chilly Mini are perfect for outdoor activities.

Dress Smart for the Heat
Tip 5: Choose Lightweight, Breathable Clothing
Opt for cotton in dry heat and blended fabrics in more humid climates. Polyester and cotton mixes are ideal for keeping cool and dry. 

A Good Hat Makes a Difference
Tip 6: Invest in a Lightweight, Breathable Hat
A well-ventilated hat with a wide brim is essential for heat release and sun protection. Look for designs with plenty of mesh for added breathability. Wearing a hat or cap is more than a style choice—it's a health imperative in the summer sun. A good hat provides essential shade, reducing your risk of heatstroke and sunburn, especially on the most vulnerable parts of your head and face. Look for hats with broad brims for maximum coverage and sun protection, making them an indispensable part of your summer gear.

Protect Your Eyes
Tip 7: Wear Polarized Sunglasses
Polarized sunglasses shield your eyes from harmful UV rays and protect the sensitive skin around them. Quality sunglasses are vital for overall eye health during sunny days.

As Scouts, we know the key to having fun in the sun is to keep safety a priority! Never ignore signs of heat exhaustion or heatstroke in yourself or others. To brush up on how to recognize signs and symptoms of heatstroke, check out this blog. Enjoy your adventures this summer! For caps, hats, water bottles, and more sun and heat protection gear, please visit ScoutShop.org—the official online store of the BSA.