Now that summer is here, we are spending more time outdoors.  Add in that that we have a stretch of very hot and sunny days! This means that you are more likely spending more time in the sun. Among the most vulnerable to both sun and heat illness are infants and young children.

The sun is more powerful than you think! 

It only takes very little time to get a sunburn depending on the UV Index value that day (check out your local weather station or app on your phone). If the UV Index is higher than 3 you and your child need sunscreen, and if it’s over 8 you need even more protection, like wearing hats, covering up more skin, and taking breaks from being directly in the sun.

SUN SAFETY TIPS

According to the Government of Canada, here are a few safety tips to keep adults and children safe in the sun: 

1. Cover up. Wear wide brimmed hats, sunglasses, and fabrics that are thin, light-coloured, and breathable and covers the areas of your body that get the most sun.
2. Limit your time in the sun. The hottest part of the day is between 11:00 am and 4:00 pm. If you’re out during this time of the day, take frequent breaks from the sun, whether that’s indoors or moving your kids into the shade. 
3. Use the UV Index forecast. Don’t forget to use this as a guide for sunscreen use. Anything over a UV Index of 3 requires sunscreen, and over 8 needs some extra protection.
4. Create a sunscreen habit. It’s important to get your children into the habit of wearing sunscreen when they go into the sun. From an early age, start developing a routine: get them to pay attention to the areas of the body that are most exposed to the sun, like the nose, lips, back of the neck, ears, shoulders, arms, back, knees, and feet. Make sure to apply early in the day and reapply often.  A higher SPF is also very important and should be "broad-spectrum" protection. 

EXTREME HEAT SAFETY TIPS 

1. Pay close attention to how you (and your children) feel. Keep an eye out for heat illness symptoms like dizziness, fainting, nausea, headache, rapid breathing, extreme thirst, decreased urination, and even changes in behaviour (particularly in children). If you notice these symptoms, try moving to a cool place, applying cool water to large areas of skin or clothing, and fanning the person as much as possible.
2. Stay hydrated. This is an especially important step. Drink plenty of cool liquids, particularly water, before you even feel thirsty. This decreases the risk of dehydration, and the struggle to “catch up” on what your body needs once it’s reached such an extreme state. Remind yourself to eat more fruits and veggies and drink water before, during, and after physical activities.  When out in the sun/heat you need to drink more water than normal and remember that an iced coffee is NOT hydrating.
3. Stay cool. There are plenty of ways to do this: dress for the weather, take breaks from the heat, and keep your home cool. If you don’t have air conditioning, remember to use fans (standing or ceiling fans) and keep the air flowing, particularly in your direction. Find cool places nearby and spend an hour or two there to cool off if your home isn’t as cool as you need it to be.
4. Avoid exposure to extreme heat when outdoors. Plan outdoor activitiesdoing the cooler parts of the day, and reschedule activities that take place outdoors when the heat is at its peak. Avoiding sun exposure goes hand-in-hand with this tip: when your skin has a sunburn, you can’t sweat as effectively, which means it’s even harder for your body to keep cool and regulate its temperature. The more you know, the more you can protect yourself.

Keeping safe during these hot days are very important!  Staying active is important for your overall health and the health of your spine, muscles and nervous system. 

Not sure how chiropractic care can help you?  Call 416-873-4218 to book a complimentary chiropractic consultation with Dr. Anita Chopra.