Research & Discovery

Your UVA-approved summer safety checklist is here

Before you throw on your swimsuit, fire up the grill or set out on that hike, make sure you know how to keep yourself – and others – safe and healthy this summer.

UVA Today talked to University of Virginia School of Nursing associate professor Kathryn Reid for her advice on how to avoid and treat everything from sun blisters to bug bites.

Beware the heat

illustration of several people on a beach during a hot summer day

It’s natural to spend more time outside during the summer, whether lounging by the pool or going on a camping trip. As summers get hotter, Reid recommends people be more cautious.

“Excessive heat is the leading cause of weather-related illness in the United States, so when we talk about health risks, a lot of it is about making sure that people are staying cool,” Reid, a family nurse practitioner, said.

When temperatures rise, it’s even more important to drink water and avoid alcohol, caffeine and sugary beverages like sodas and slushies. Fresh fruits and vegetables can also help you stay hydrated.

Keep your ears clear

illustration of woman using a cotton swab to clean her ear

The best way to avoid swimmer’s ear after a beach trip or a day at the pool is to make sure your ears are dry.

Reid said infections like swimmer’s ear tend to develop when water gets trapped in someone’s ear, creating a “medium for infection.” You can wear earplugs or even buy custom-fitted ear molds.

Watch the air quality

illustration of a highway with several cars traveling in the late afternoon

When you check the temperature in the morning on your phone’s weather app, scroll a little farther down to see the air quality index, Reid suggests.

“Hotter temperatures can actually worsen air pollution,” Reid said.

In recent years, smoke from wildfires has spread across the United States, making the air unhealthy to breathe. People with asthma, COPD and other respiratory conditions should be mindful of the air quality index so they don’t exacerbate their respiratory issues.

Take swim lessons

illustration of a man teaching a boy how to swim

Many Virginians like to take advantage of the commonwealth’s beautiful lakes, rivers and coast. Watersports and swimming can be a great way to exercise and enjoy the outdoors, but Reid said people should take precautions before they jump in the water.

“All kids and adults should know the basics of how to swim,” Reid said.

Even if you aren’t the next Gretchen Walsh, knowing how to hold your breath underwater and get to safety can prevent drowning or near-drowning incidents. Local recreation centers, like a YMCA or even a city park, often offer swim lessons for all ages during the summer. UVA Recreation also has swim classes.

Kids should always swim with adult supervision. More children ages 1 to 4 die from drowning than from any other cause of death, according to the Centers for Disease Control.

Wear your sunscreen

illustration of a hand holding a bottle of sunscreen

Kathryn Reid is an associate professor of nursing, a family nurse practitioner and director of the Greene County Free Clinic. (UVA School of Nursing photo)

UV exposure is at its peak during the summer, so it’s important to apply sunscreen at least 20 minutes before going outdoors. Wearing hats, long sleeves and other coverings can also help prevent sunburn and skin cancer.

“Sunburns can be just annoying, but they can also progress to a second-degree burn. I saw somebody last year who developed a third-degree burn,” Reid said.

Reid said people usually remember to put sunscreen on their faces, arms and legs, but forget areas like the back of the neck or the tops of their feet. It’s important to hit every area of exposed skin and to reapply about every two hours. If you’re getting in the water, you should reapply sunscreen every hour. Use SPF 30 at a minimum, Reid said. While people with darker skin tones have some natural protection, anybody can get a sunburn and should protect themselves from harmful UV exposure.

If you get a sunburn, a cold compress can help take the sting away. If you get sun blisters, Reid said you should not try to pop them.

Sunburns can really sting, and Reid said that topical aloe vera or diluted apple cider vinegar can help it feel better. If a blister pops, apply some antibiotic ointment to keep it from getting infected. You should call your doctor if you see signs of infection like redness or drainage that is not clear.

Use bug spray – and don’t scratch your bug bites

illustration of mosquitos flying around a lamp post

Reid, a self-described “mosquito magnet,” said using a DEET bug repellent is the best way to avoid bug bites when you spend time outside.

If you go camping, you can treat your clothes with a product called permethrin, which will stay active for several weeks and after several wash cycles.

It may be hard to resist, but don’t scratch an itchy bug bite. Doing so can circulate the irritant that makes you itch in the first place. Instead, use a cool compress or get an ice cube out of the freezer. It can numb the area and relieve the itch. You can also pick up over-the-counter anti-itch creams or cooling gels.