School is out, days are long, and temperatures are rising. For a safer, healthier summer, follow these American Medical Association recommendations:

  1. Wear sunscreen. Use a broad-spectrum sunscreen with an SPF of 30 or higher. If you’re splashing in a pool or sweating, you’ll need to reapply every couple of hours or immediately after swimming.
  2. Get up to date. As measles cases increase, ensure that your family members are up to date on their vaccines. If you have any questions, please consult your healthcare provider.
  3. Be water safe. Ensure that everyone in your family develops water competency skills. Teach children to ask permission before going near water, have inexperienced swimmers or boaters of all ages wear U.S. Coast Guard-approved life jackets, and always swim in lifeguarded areas at the beach.
  4. Watch your diet. Reduce intake of processed foods, added sodium, and sugar. Add fresh fruits and vegetables, whole grains, nuts, and seeds to your diet. Try replacing red meat and processed meats with leaner options, such as poultry and plant-based proteins. Additionally, reduce your consumption of sugar-sweetened beverages and opt for water instead.
  5. Be physically active. Take advantage of warmer weather to get outdoors and get active. For optimal physical and mental health, adults should engage in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. However, avoid working out outside in the early afternoon (noon to 3 p.m.) when the temperature is at its highest. Drink water before, during, and after physical activity, and wear light-colored, lightweight, moisture-wicking clothing.
  6. Watch for signs of heat exhaustion, including cool, moist, pale skin, heavy sweating, headache, nausea, and dizziness. Extreme heat can be particularly hazardous for certain individuals, including those taking specific medications, those with chronic illnesses, older adults, and children. The CDC’s Heat Risk Dashboard provides guidance on how to protect yourself when high temperatures can impact your health.
  7. Use caution. When consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans — up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.
  8. Know your blood pressure numbers. Extreme temperatures can affect blood pressure, making it especially important to visit ManageYourBP.org to understand your numbers and take necessary steps to control high blood pressure. Doing so will reduce your risk of heart attack and stroke.
  9. Check first. Before heading outdoors, check your community’s outdoor air quality using the Air Quality Index. Smoke from wildfires and degraded air quality, which worsens with warmer temperatures, can irritate your eyes, nose, throat, and lungs. Children, pregnant people, and those with certain chronic conditions must be especially careful.

“Behind every summertime joy — warmth, barbecues, watersports — is a not-so-secret health or safety hazard like sunburn, heat exhaustion, drowning, and unhealthy foods and drinks,” says Bruce A. Scott, M.D, president of the American Medical Association. “Simple steps can ensure your family safely enjoys the summer season.”