Published by PMR of NY & CT
Long summer days pull people outside across Connecticut and New York for hikes, lake days and backyard projects. The season also brings its own risks, from sunburn and tick bites to a sore back after a weekend in the yard.
A little planning keeps most of them from cutting into your fun. These summer health tips cover five habits that prevent common warm-weather problems, plus the warning signs that need prompt care.
Summer health tips for your skin and eyes
Too much sun raises the risk of skin cancer, and ultraviolet (UV) light can damage your eyes over time. Good sun protection takes only a few steps:
- Use a broad-spectrum, water-resistant sunscreen with SPF 30 or higher, as the American Academy of Dermatology recommends. Reapply about every two hours, and after swimming or sweating.
- Seek shade from about 10 a.m. to 4 p.m., when UV rays are strongest.
- Wear a wide-brimmed hat and sunglasses that block both UVA and UVB rays.
- Ask your pharmacist whether any of your medicines make you more sensitive to the sun.
Check for ticks after time outdoors
Lyme disease is common in Connecticut and New York, and the blacklegged (deer) ticks that spread it are most active in the warmer months. To lower your risk:
- Use an EPA-registered insect repellent, such as one with DEET or picaridin, and follow the label, especially for children.
- Treat boots, clothing and gear with permethrin, but never put it on your skin.
- Stay in the center of trails, away from tall grass and leaf litter.
- After you come inside, shower within two hours and check your whole body, including your scalp, behind your ears, underarms, waist and behind your knees. Check children and pets too.
Remove a tick by grasping it close to the skin with fine-tipped tweezers and pulling upward with steady, even pressure. Lyme disease is treated with antibiotics; left untreated, it can later cause joint pain and swelling, often in the knees.
Water safety for swimmers and boaters
Drowning can happen quickly and quietly, often without splashing or shouting. These summer safety tips apply at the pool, the lake and the beach:
- Swim where a lifeguard is on duty when you can, and never swim alone.
- Name one adult to watch children in the water without distractions, and keep young children and weak swimmers within arm's reach.
- Wear a life jacket approved by the U.S. Coast Guard on boats, kayaks and paddleboards.
- Skip alcohol while swimming, boating or supervising kids.
- Enter shallow or unfamiliar water feet first. Diving into water that is too shallow can cause serious neck and spinal cord injuries.
Pace yourself in the yard
Yard work rarely makes lists of summer health tips, but mowing, mulching and hauling add up to a full-body workout that can leave your back sore for days.
- Warm up with a short walk and a few gentle stretches.
- Kneel on a pad or sit on a low stool to weed instead of bending at the waist.
- Lift with your legs, keep loads close and avoid twisting, or use a wheelbarrow.
- Switch tasks often, take breaks and drink water, especially on hot days.
If your back flares up, gentle movement usually helps more than bed rest. Our lower back pain page explains when it’s time to get it checked.
Give your feet some support
Flip-flops are fine for the pool deck, but most offer little arch support or cushioning, and a long day of walking in them can leave your heels and arches sore.
For everyday wear, choose sandals with a supportive footbed, a cushioned sole and a heel strap. If your heel hurts most with your first few steps out of bed, plantar fasciitis is a common cause. It often eases with stretching, supportive shoes and physical therapy.
Summer warning signs that need care
Call 911 for:
- Trouble breathing, swelling of the face or throat, or faintness after an insect sting. Use an epinephrine auto-injector right away if you have one.
- A possible neck or back injury after a dive or fall. Keep the person still unless they are in danger.
- Confusion, slurred speech, fainting or hot, red skin after time in the heat, which can signal heat stroke.
- Anyone pulled from the water who is unresponsive or struggling to breathe.
See a doctor for a rash, fever, chills or body aches in the weeks after a tick bite, or a blistering sunburn with fever or chills.
Frequently asked questions
How long does a tick need to be attached to spread Lyme disease?
According to the CDC, a tick usually has to be attached for more than 24 hours to pass along the bacteria that cause Lyme disease, so daily checks and prompt removal greatly lower your risk. Afterward, watch for a rash or fever over the next several weeks.
Do you need sunscreen on a cloudy day?
Yes. Much of the sun's UV light passes through clouds, so you can still burn on an overcast day, especially near water or sand, which reflect UV rays. Wear it whenever you will be outside for more than a few minutes, and pay extra attention to easy-to-miss spots such as your ears, neck and the tops of your feet.
Is it safe to swim right after eating?
For most people, yes. The old rule about waiting 30 minutes after a meal isn't backed by evidence, and a full stomach is not known to cause dangerous cramps. A large meal may leave you feeling sluggish, though, so if you feel uncomfortably full, rest a bit and start with an easy swim.
Make the most of summer with PMR
A sore back, aching feet or a sports injury can take the fun out of summer. Physical Medicine & Rehabilitation of NY & CT (PMR) can help. Request an appointment and our team will reach out to book a visit at the office closest to you: PMR of Danbury or PMR of Brewster.
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