One of the best parts of summer is the opportunity to be outdoors.

It’s a great time for everybody – to leave some stress behind and get outside just for the fun of it. Whether it’s hiking, biking, swimming, boating, or relaxing in the shade, outdoor time in the summer can be good for you mentally and physically.

But you have to take the intense summer sun and heat seriously. We all need to be aware of their risks – not to mention those of bug bites and poison ivy – so we can stay safe and healthy outdoors in summer.

It’s important to know how to stay safe in the sun.

Make sunscreen an essential part of your daily routine – even on cloudy days or when running errands. When used properly, sunscreen can help prevent skin cancer, skin aging, and sunburn⁠.

Here are some basic summer sun protection steps to keep in mind:

• Wear broad-spectrum, SPF 30 or higher sunscreen and reapply every two hours. Don’t miss areas like ears, neck, and feet.
• Cover up: Wear wide-brimmed hats, sunglasses, and protective clothing.
• Avoid the sun when it is strongest – between 10 AM and 4 PM
• Keep kids under six months out of the sun completely.
• Don’t trust the clouds. Cloud coverage does not protect you from the ultraviolet (UV) rays that cause sunburn and other skin damage.

Sun exposure can lead to premature aging and increase your risk of skin cancer. In fact, according to the American Cancer Society⁠, more than one million Americans are diagnosed with skin cancer each year. Be sure to schedule annual skin cancer screenings with a dermatologist to help minimize the risks.

Summer heat can quickly lead to dehydration, heat exhaustion, or even heat stroke – especially during outdoor activities. But simple steps, like drinking plenty of water, can help prevent serious illness. Heat is a leading case of weather-related illness in the U.S. Don’t let it ruin your summer outdoors experience.

A few quick tips:

• Wear breathable clothing; lightweight and light-colored clothing will help keep you cool and protect your skin
• Stay hydrated, keep a water bottle with you, and don’t wait until you’re thirsty to drink
• Exercise in the morning or evening when temperatures are cooler
• Take frequent “shade breaks” if you’re planning time (especially exercise time) in the sun

Also, stop your exercise if you have symptoms of heat exhaustion. These include feeling weak or dizzy, having a headache or an upset stomach. If you feel these symptoms coming on, get to a cool, air-conditioned location. And always seek medical attention if needed.

Summer wouldn’t be summer without swimming and other fun in the water. Safe habits can help prevent drowning and injuries – particularly for children.

Here are some key guidelines to make sure your summer swimming is fun and safe:

• Learn basic swimming skills
• Use life jackets when needed
• Always pay attention to instructions from lifeguards
• Avoid swimming alone
• Follow all rules posted at any recreational swimming pool or beach
• Understand water conditions and do not swim in strong currents or tides
• Be sure to supervise children closely; drowning is a leading cause of death for children

Hot weather can lead to dehydration – and serious health issues – quickly. Staying hydrated helps maintain energy, focus, and overall health, especially during outdoor activities.

Key hydration tips to remember:

• Drink water consistently, do not wait until you’re thirsty.
• Eat water-rich foods like melons and green vegetables
• Limit sugar-sweetened sodas and alcoholic drinks
• Increase your intake of water during exercise
• Consider drinking water with added electrolytes 

Time outdoors in a North Carolina summer means exposure to mosquitoes, ticks, fire ants, and other insects, as well as to poison ivy and similar plants. Knowing how to prevent and treat the irritations they cause can help you and your family have a great summer.

Regarding insects, keep these tips in mind:

• Use EPA-approved insect repellent
• Wear protective clothing in tall grasses and wooded areas
• Check for ticks after outdoor activity
• Use antihistamines or topical creams for relief from the irritation of bites

Special note: If you find a tick on yourself or a family member, save it in a plastic bag with a zip closure and bring it to your doctor. Your doctor can have it tested for tickborne diseases. If the tick is infected, your doctor can discuss what treatment might be appropriate for you or your family member.

What to know about poison ivy, poison oak, poison sumac, and similar plants:

• The “Leaves of three, let it be” identification rule; learning it can help you avoid exposure
• Wash your skin thoroughly immediately after exposure
• Clean any clothing and tools that may have been exposed
• Use over-the-counter treatments, like calamine or hydrocortisone, to reduce discomfort
• If you’re exposed to poison ivy or similar plants, and over-the-counter treatments are not managing the symptoms, reach out to your doctor 

Preventive care goes a long way – whether you're staying active outdoors in the summer or staying cozy at home in the winter. Explore resources and support available to help you and your family stay healthy in every season. And if something unexpected comes up, remember that your doctor is usually the best first stop for care. If they’re unavailable, urgent care is a great alternative.