Your Summer Survival Guide

There’s a ton of stuff to love about summer (did someone say ice cream sandwiches?). But the season can also come with extra health risks. Use this guide to stay safe in the sun, surf, and more.

May 2024

Rachel Morris

Section 1: Test Your SPF Smarts

Whether you’re spending the day at the pool or just walking around town, sunscreen is a must. Use this quiz to learn more about protecting your skin.

Which label should you look for on a sunscreen bottle?

Answer: D

You want your sunscreen to have all of these protection factors. Here’s why:

An SPF of 30 or higher means your sunscreen blocks more UVB rays—the type that can lead to sunburn and skin cancer.
If you’re sweating or swimming, a sunscreen that’s water-resistant will stay on your skin longer.
A broad-spectrum sunscreen protects you from both UVB and UVA rays—both these kinds of rays can be harmful.

Is spray-on sunscreen as effective as lotion or cream?

Answer: C

Used properly, spray sunscreen can be just as effective as a lotion or cream. But if you spray it from too far from your skin, you’ll wind up getting sunscreen everywhere but on your body. To ensure full protection, apply sunscreen before you head out to the beach or pool. Spray the sunscreen into your palm, then rub it onto your skin.

How much sunscreen should you apply from your face to toes?

Answer: C

Now’s not the time to skimp. Apply a good dollop of sunscreen and remember to reapply that same amount every two hours (or more frequently if you’re swimming or working up a sweat).

True or False: The more expensive the sunscreen, the better it is at protecting your skin from the sun.

Answer: B

The influencers on your TikTok feed may be pushing $$$ sunscreens, but you don’t need to spend all of your babysitting cash on expensive SPF. The Food and Drug Administration regulates the safety of sunscreens, which means that an $8 bottle of SPF 30 sunscreen should be just as effective at protecting your skin as a $38 bottle of SPF 30.

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Section 2: Drink Up to Cool Down

Hot and humid weather can lead to heat exhaustion, which can make you feel weak, nauseous, and dizzy. Not drinking enough increases the risk of heat exhaustion, so drinking plenty of fluids during the summer is a must. Here’s how to stay hydrated no matter how active you are.

Water: Drinking water is the best way to hydrate during the summer. Don’t love the taste? Jazz up your drink by substituting chunks of frozen fruit for ice cubes (try frozen orange slices and blueberries).
Sports drinks: You should reach for a sports drink only if you have an intense outdoor workout and are sweating a lot. Most sports drinks contain a lot of added sugar to give you a quick boost of energy. They also replace the salt and minerals you lose when you sweat.
Energy drinks: Skip these. They contain caffeine you don’t need and usually have a lot of sugar. They can actually cause dehydration—especially if you drink them while exercising.

What’s the best way to make sure you’re drinking enough?

Answer: B.

Yep, take a peek at your pee. If your urine looks pale yellow (think lemonade), that’s a sign you’re well hydrated. But if it’s darker, like apple juice, you need to start drinking more.

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Section 3: Can You Spot Who’s in Trouble?

It’s the kid in the red-and-white shorts. Don’t feel bad if you got it wrong—drowning doesn’t look like it does in the movies, with people flailing their arms and calling for help. In fact, drowning typically happens in silence and without any splashing, so it can be difficult to notice when someone needs help.

Look out for these warning signs:

The person is vertical in the water. Their head is at water level or is tilted back with their mouth open (as if they are bobbing in the water).
They can’t respond to questions like “Are you OK?”
The person is making hand and leg motions that look like they’re trying to climb an invisible ladder.
The person is quiet, or else they are gasping or hyperventilating.

Pool Rules

The risk of drowning actually goes up during the teen years—maybe because teens are more likely to take risks. Stay safe by following these water safety rules.

Only swim if there’s a lifeguard on duty.
Stick to designated swimming areas.
Never swim alone.
Enter the water feet-first to determine the depth, and obey all “no diving” signs.
Never drink alcohol or take drugs before or while swimming.
Know your limits—if you’re not a good swimmer, it’s OK to stay on dry land.

Lifesaving Steps

See someone who is at risk of drowning? Here’s what to do:

Step 1: Immediately alert a lifeguard if one is nearby.

Step 2: Reach out to the person with a pool net, paddle, or rake.

Step 3: Lean back to avoid being pulled into the water, and slowly pull the person to safety.

Section 4: Stay Tick-Free

Lyme disease is caused by bacteria carried by ticks. It can cause a rash, flu-like symptoms, and, sometimes, serious complications. If you’ve spent time in nature, be sure to check your whole body for ticks. Tell a parent if you find one, then have them help you remove it. Removing a tick in 24 hours reduces your chance of getting Lyme disease.

Using tweezers, grasp the tick as close to your skin’s surface as possible.
Pull upward using steady, even pressure.
Dispose of the tick in the toilet, and clean the bite area with water and soap.
Call your doctor if you have a fever or rash in the weeks following the bite.