Sun Care

Here's how to beat the summer heat

Summer brings sunshine and outdoor fun, but extreme heat can also pose serious health risks, including dehydration, heat exhaustion, and even heat stroke.

As your trusted integrative pharmacy team, we want to equip you with research-backed strategies to stay safe, hydrated, and energized all season long.

1. Hydration: more than just water?

Serious dehydration can sneak up quickly in hot weather, leading to fatigue, dizziness, and impaired cognitive function. While water is essential, electrolyte balance is also critical.

  • First, stay hydrated! Water is your healthy best friend. To mix it up, try iced herbal teas (with no caffeine), coconut water, cucumber-infused water, or watermelon juice.  
  • For dehydration, opt for electrolyte-rich fluids: Sodium, potassium, and magnesium are lost through sweat. Coconut water or an oral rehydration solution with balanced electrolytes can be more effective than plain water for rehydration.
  • Limit dehydrating beverages: Alcohol and excessive caffeine can increase fluid loss. If you indulge, compensate with extra water and electrolytes.

2. Cooling nutrition: eat to beat the heat

Certain foods can help regulate body temperature and maintain hydration:

  • Water-rich fruits and veggies: Cucumber, watermelon, strawberries, and leafy greens provide hydration and essential vitamins.
  • Anti-inflammatory foods: Heat stress can increase oxidative damage. Berries, turmeric, and omega-3-rich foods (like chia seeds and wild-caught fatty fish) may help mitigate inflammation.

3. Smart sun protection

Sunscreen is a must, but not all products are equal:

  • Choose broad-spectrum SPF 30+: Consider zinc oxide or titanium dioxide for physical UV protection, especially if you have sensitive skin.
  • Reapply every 2 hours: Sweat and water exposure reduce effectiveness.
  • Don’t forget antioxidants: Oral supplements like astaxanthin (a potent carotenoid) may provide additional UV protection when combined with topical sunscreen.

4. Recognizing & preventing heat-related illness

Heat exhaustion and heat stroke are medical emergencies. Know the signs:

  • Heat exhaustion: Heavy sweating, weakness, nausea, headache.
  • Heat stroke: No sweating, confusion, rapid pulse. Seek immediate medical help.

Prevention tips:

  • Avoid peak sun (10 AM–4 PM).
  • Wear lightweight, breathable fabrics.
  • Use cooling towels or misting fans if outdoors for long periods.

5. Medications & heat sensitivity

Some medications can increase heat sensitivity or dehydration risk (10):

  • Diuretics (e.g., hydrochlorothiazide) – Increase fluid loss.
  • Antihistamines/anticholinergics – May impair sweating.
  • Stimulants (e.g., ADHD meds) – Can raise body temperature.

Ask your pharmacist if your medications require extra precautions in the heat.

Stay cool, stay safe!

By combining smart hydration, nutrition, sun protection, and heat awareness, you can enjoy summer safely. Have questions? Our integrative pharmacy team is here to help you personalize your heat-defense strategy! Come see us today.