Beat the heat
Be ready for summer's harsh elements with sunscreen, water and safety tips

By BETH FRANCIS
emfrancis@naplesnews.com

With Southwest Florida temperatures edging above the 90-degree mark the past few weeks, the burning question becomes how to enjoy the outdoors while staying safe in the heat and sun?

"People want to have fun in the summer weather. They want to get outdoors, but they also have to know when to back off and cool down," said Durell Phillips, executive director of the Southwest Florida Safety Council.

The advice ranges from drinking enough fluids to stay hydrated, to protecting skin and eyes from the sun's damaging ultraviolet rays to following rules for safe swimming.

"Probably the most important thing is to drink enough fluids, because if you don't you could wind up with heat exhaustion or heat stroke," Phillips said.

And don't forget about the kids and pets, he said.

"You have to keep an eye on the kids, because they'll run around and overheat," Phillips said. "As for animals, make sure they have plenty of water, and for heaven's sake, don't stake a dog out in the hot sun where it can't get to shade or water."

Don't wait until you're thirsty to drink something. By then, you're already dehydrated, said Cynthia Sass, a Tampa dietitian and spokeswoman for the American Dietetic Association.

People really need to drink at least six glasses of water on an ongoing basis throughout the day, Sass said.

"But studies do show a lot of people don't really like water and prefer some sort of flavor in their beverages," she said.

"So, find flavored water or make ice cubes with fruit juice and use them to add flavor to a glass of water."

Sass said people should drink something before, during and after physical activity out in the sun.

"If people are outside doing some sort of physical activity, they really should also drink some sort of sports drink such as Gatorade or Powerade because they are losing electrolytes. Drinking just water doesn't replace electrolytes, but sports drinks do," she said.

It's a good idea to take a few sips at least of something every 15 minutes during physical activity in the sun, she said. Avoid alcohol or caffeinated beverages. Turns out a nice, cold beer is the worst thing you can drink to quench your thirst when you're out in the hot sun. Alcohol and caffeinated beverages are diuretics, causing the body to lose water.

"If a person doesn't stay hydrated, it can result in loss of coordination, slowing of motor skills such as reaction time, blurred vision and headaches," Sass said. "If a person ignores those symptoms, they can pass out with heat stroke. It can be very serious."

Be especially careful outside when the humidity is high, she said.

"When we sweat, the sweat evaporates to cool our skin, but when it's humid out, the sweat doesn't evaporate," she said.

"It's important to wear light-weight fabrics that breathe. If it gets really bad, try to find a fan to get in front of or wipe down your skin with cool washcloths."

Just as important as staying hydrated is protecting your skin from the sun, said Naples dermatologist Cyndi Yag-Howard.

"More than one million new cases of cancer cases will be diagnosed in the United States this year, and one thing's for sure, the incidence of melanoma is definitely on the rise," Yag-Howard said. "The sun's rays are not to be taken lightly." Melanoma, which accounts for about 4 percent of all skin cancers, is the most deadly form of skin cancer. The incidence of melanoma more than tripled among Caucasians between 1980 and 2003, according to the American Academy of Dermatology.

One person dies of melanoma every hour. In 2004, 7,910 deaths will be attributed to melanoma, the Academy predicts.

Melanomas can appear without warning, but can also develop from or near a mole or freckle.

Yag-Howard said melanomas can be red, white, blue, brown, black or even pink.

A spot on the skin might be a melanoma if it is asymmetric — meaning it is different on one side than the other — has an irregular border, has recently changed in size or shape, or if it bleeds or itches.

Yag-Howard recommends people wear a sunscreen with and SPF (sun protection factor) of at least 15 — even under their clothing.

"Even though sunscreen's overall role in ... melanoma is not certain, sunscreen is recommended because it is still a barrier," she said.

She also recommends wearing sun-protective clothing. Just go online and do a search for sun-protective clothing and there are numerous companies to choose from, she said.

Other tips from the Academy of Dermatology for preventing skin cancer:

— Avoid peak sunlight hours — 10 a.m. to 4 p.m.

— Seek shade whenever possible

— Wear protective clothing, including a wide-brimmed hat and long-sleeved shirt and pants during prolonged exposures to the sun,

— Make sure to apply sunscreen at least 30 minutes before you go outdoors so it will sink into your skin and not sweat right off.

The sun's rays also are damaging to eyes, said Dr. Jonathan Frantz, an ophthalmologist with offices in Naples, Bonita Springs, Fort Myers and Cape Coral.

So wear those sunglasses every time you're out. And when you buy sunglasses, don't go just for looks. Look for the tag that guarantees the glasses protect against ultraviolet (UV) rays, he said.

"Sunglasses are like sunscreen for the eyes," he said.

If you don't protect your eyes, you're are at greater risk for a fibrous growth on the surface of your eye called a pterygium, Frantz said.

The sun also accelerates formation of cataracts, a fogging of the lens of the eye, and macular degeneration, which results in blurring of the central vision, he said.

"The effect of the sun is cumulative in that you might not see the damage today or tomorrow, but you will over time," he said.

Not to be forgotten is the importance of being safe when swimming and participating in water sports. There should always be life jackets in boats, for example.