How to Stay Healthy Memorial Day Weekend and Throughout the Summer

Memorial Day weekend is the official weekend of the start of summer. We hope for sunny skies and warm weather so we can have our first swim of the summer and spend time with family and friends. We shop the store sales to buy new summer sandals and bathing suits, new cookout utensils, outdoor tents and chairs, and of course, we start stocking up on fireworks for the 4th of July. Along with all of this, we dust off the grill for the first official barbecue of the summer. This is all exciting and fun for us, but summer also means potential health problems.

The first health issue to be aware of is dehydration. We've been hibernating all winter, and so we tend to be overly excited when summer finally arrives. Being outside under the hot sun can wreak havoc on our bodies. Dehydration means the body doesn't have enough fluids and water as it should. The elderly and children are especially susceptible to this. It's caused by excessive sweating and excessive urine output; and these fluids that are being lost are not being replenished. Symptoms include dry or sticky mouth, headache, dizziness, fainting, and in extreme cases, death. To avoid dehydration, be sure to drink plenty of water when outside in the sun. If you're enjoying physical activities while outside, drink Gatorade or another sports drink to maintain a proper electrolyte balance.

The next health issue to avoid is sunburn. We've all forgotten to put on the sunscreen when we're in a hurry to get outside, and we deal with the consequences of sunburn. But the fact is, sunburn is dangerous and is a leading cause of skin cancer. It's caused by overexposure to UV radiation from the sun's rays. Living tissues of the skin are literally burnt, and this alters our cells so our skin turns red. We may be out in the sun all day and have no symptoms of sunburn. Usually, it takes a few hours for us to feel burnt. Depending on how much we've been exposed to the sun, pain sets in 6-48 hours after exposure. The burn will continue to develop for 24-72 hours and may be followed by peeling skin in 3-8 days. Sunburns are 1st degree or 2nd degree burns, and sometimes it may be necessary to be treated by a doctor. To avoid sunburn, always apply sunscreen or sunblock. It's best to look for a sunscreen that says "UVA/UVB" protection to protect your skin from both types of radiation. Use a waterproof sunscreen if you plan on swimming, and reapply every couple of hours. For the best protection, apply sunscreen 15-30 minutes before going outside, then reapply 15-30 minutes after being outside. Make sure to reapply as necessary after swimming, sweating, and rubbing.

Another health issue to be aware of is foodborne illness when barbecuing. Eating outside is fun and convenient when we're enjoying physical activities, having parties, and picnics. But warm weather is dangerous to food because bacteria multiply faster in the summer heat. The FDA recommends several steps to keep yourself, your family, and your friends healthy during summer barbecues. The first step: wash your hands! It's the most simple, and the most important step to take. Make sure to wash your hands often and very well, using warm water and soap for at least 20 seconds, especially after using the bathroom and before cooking or eating. The second step is to keep cooked food away from raw food. Don't use a plate that held raw meat until the plate has been washed in hot, soapy water. Wash utensils and keep surfaces clean. The third step is to marinate food in the fridge, not out on the counter. The next step is to make sure you're cooking food thoroughly to kill the bacteria that may be present. Hamburgers should be brown, no pink, and cooked to 160 degrees F. Chicken should be cooked to 165 degrees F. And make sure hot food is kept hot, above 140 degrees F. If it won't be eaten right away, wrap it well and place it in an insulated container. If you're going to eat hot take-out food at an outdoor party, be sure to eat it within 2 hours. The next step is to refrigerate and freeze food promptly. Food should not be left out on the grill or in the cooler for more than 2 hours. Cold food should be kept cold, at or below 40 degrees F. Taking these steps will help prevent foodborne illness so you can keep having fun outside in the sun.

This Memorial Day weekend, start your summer out right by taking these steps to stay healthy. Feeling ill is the most disappointing thing when you've waited so long to get outside and enjoy the wam weather. Make sure you and your family are drinking enough fluids to avoid dehydration. Always apply sunscreen/sunblock before going outside and reapply frequently while in the sun. Be careful during your barbecues, picnics, and outdoor parties where you'll be cooking food. Take the steps above recommended by the FDA to keep everyone happy and healthy. You have the entire summer ahead to practice good health, so apply some sunscreen and get outside!