The summer is hot, especially in Georgia. The Peach State already has around 20 “dangerous heat days” every year. Those are times when the heat index (including temperature and humidity) gets above 104°F. 

That number is projected to reach 90 days by 2050. That is well above the estimate for the rest of America, which is expected to reach 58 dangerous heat days by the same year. 

Learning to manage the heat and other aspects of outdoor health is an important part of life in Georgia. If you’re unsure of the best steps to take this year, here are some tips to help your friends, your family, and yourself stay safe all summer long in Georgia.

1. Stay Hydrated

Summer hydration is an obvious and essential part of managing heat. It isn’t as simple as the “drink eight glasses a day” advice (although that can help establish good water consumption habits). 

There isn’t a hard-and-fast rule here, but the CDC recommends drinking before, during, and after activity in the heat. The organization adds that an 8-oz cup of water every 15-20 minutes is a good baseline, although every person’s water needs are different and no one should drink more than 48oz per hour. Make sure to eat well-balanced meals on hot days, as well, to replenish electrolytes. 

You also want to educate yourself about the symptoms of heat exhaustion (too much loss of water and salt) and heat stroke (the body’s inability to cool down). Learn the difference as well as how to look for exhaustion and heat stroke symptoms. You can be proactive in other ways, too. For instance, you can address and avoid each one through things like working early in the day, staying hydrated, and planning plenty of shade breaks.

2. Invest in Proper UV Protection

The sun is a major part of the summer fun. It can also be one of the biggest concerns. In Georgia, long days mean there is a significant window of time when you want to be careful. 

If you’re outside in the late morning or early afternoon (typically between 10 a.m. and 3 or 4 p.m.), take preventative measures to protect your skin and eyes. Wear broad-brimmed hats and sunglasses, even on cloudy days. Seek shade consistently throughout the hot hours of the day. 

When it comes to sunscreen, the American Academy of Dermatology recommends broad-spectrum chemical or mineral sunscreen with an SPF rating of 30 or higher. Make sure to reapply every couple of hours, too, or after swimming or sweating a lot. This will give your skin a strong, consistent layer of protection against both UVA and UVB rays.

3. Guard Against Bugs

While the focus is on the heat, it’s easy to overlook another small but important part of outdoor summer health in Georgia: bugs. The Georgia Department of Public Health specifically recommends watching out for mosquitoes. 

These tiny troublemakers can carry illnesses, making them particularly important to guard against on a daily basis. You can address mosquito concerns in multiple ways:

• Use an EPA-registered insect repellent with an effective ingredient, like DEET, Oil of Lemon Eucalyptus, or Picaridin.

• Apply insect repellent on top of sunscreen.

• Wear loose-fitting, long-sleeve shirts, pants, and socks, and go with light-colored clothing whenever possible.

• Proactively empty or replace standing water after it rains or once a week to prevent breeding grounds.

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Managing Outdoor Health in the Georgia Summer

Georgia is a beautiful place to live, but you have to be proactive if you want to stay healthy, especially in the summer. Make sure to stay hydrated. Take shade breaks. Protect yourself from the sun. Guard your skin and your property from mosquitoes. 

If you can do that, you give yourself and your loved ones a safe baseline to enjoy the warmer weather with confidence.