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Tips for Staying Safe in Alabama’s Extreme Heat

Summer in Alabama is no joke. The combination of excessive humidity and sky-rocketing temperatures can lead to some serious complications if you’re not careful. That’s why your friends at First Care want to give you a few simple tips so that you can stay safe and enjoy the sunshine all season long.


1.       Keep Hydrated

Water is your best friend during an Alabama summer. Don't wait until you're thirsty to drink – by then, you're already dehydrated. Carry a reusable water bottle with you everywhere and sip throughout the day. Aim for at least eight glasses, but adjust based on your activity level. Also, make sure to include hydrating foods in your daily diet. Foods like watermelon, cucumber, and tomatoes are packed with water, making them a delicious way to stay hydrated. Plus, they're refreshing on a hot day!


2.       Slather on the Sunscreen

Sunscreen should be your best friend anyway, but it’s especially important when you’re spending long hours outdoors. Apply a broad-spectrum sunscreen with SPF 30 or higher every single day, even on cloudy days. Reapply every two hours, especially after swimming or sweating. Don't forget your ears, lips, and the tops of your feet, the most common areas for sunburn due to missed or spotty application.



3.       Stay in the Shade and Schedule Outdoor Activities Smartly

The hottest time of the day usually falls between 10 am and 4 pm. It's better to plan outdoor activities during the cooler mornings or evenings if possible. However, if you need to be outside during peak heat, try to seek out shade wherever you can. You can either pack an umbrella, create your own shade by using a tarp, or settle under a shady tree to avoid the sun’s harsh rays.


4.       Dress for the Heat

Loose, lightweight, and breathable clothing are your friend during Alabama summers. Opt for natural fibers like cotton or linen that allow your skin to breathe. Light-colored clothing reflects sunlight, helping you stay cooler. Always wear sunglasses to protect your eyes from the sun’s harmful rays, and of course, donning a shady hat will protect your face from too much sun exposure and additionally keep you cooler.


5.       Keep it Cool

Remember that it’s not a good idea to stay outside in the heat for long periods. It’s smart to take frequent breaks from the heat by going inside and relaxing in an air-conditioned building. Relaxing in a shady area with a cold compress, misting fan, or water-soaked towel is a good idea as well. Just make sure that you’re not pushing yourself too hard for too long in soaring summer temperatures.


6.       Keep a Check on Your Body

It's important to always listen to your body and take action if something feels off. If you're feeling dizzy, nauseous, fatigued, or have a headache that won’t go away, you might be experiencing heat exhaustion. Don't worry, though  just get out of the heat, drink plenty of fluids, and cool yourself down. If you're still feeling unwell, you can always set up an appointment with or walk into First Care Urgent Care for early-stage symptoms of heat exhaustion or dehydration. We'd be happy to help you feel better! But if your symptoms get worse and you experience confusion, seizures, loss of consciousness, a racing pulse, or hot, red, and dry skin, you need to seek emergency medical attention immediately. Heat stroke can lead to permanent organ damage or even death if not treated promptly. So, take care of yourself, and don't hesitate to reach out for help if you need it!

Remember, by following these tips, you can stay safe and enjoy all that summertime in Alabama has to offer. Remember, a little preparation goes a long way toward beating the heat and making the most of the sunny season! And don’t forget that First Care is always here to keep you healthy during every season of the year, so schedule your appointment or simply walk in to be seen by our caring providers today!

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