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Spring Break Survival Guide: Stay Safe in the Sun

group of people playing beach volleyball

Health & Wellness

Spring break is a time for fun in the sun, but too much sun can be dangerous. Protecting your skin and staying hydrated will help you feel good and enjoy your vacation.

Follow these simple tips to stay safe and healthy!

1. Protect Your Skin from the Sun

Being in the sun too long can cause painful sunburns, skin damage, and even skin cancer. Here’s how to keep your skin safe:

  • Use sunscreen: Choose a sunscreen with SPF 30 or higher. Put it on 15 minutes before going outside, and reapply every two hours or after swimming.
  • Wear protective clothing: A hat, sunglasses, and light long-sleeve shirts can help block the sun.
  • Find shade: Stay in the shade, especially from 10 a.m. to 4 p.m. when the sun is strongest.

2. Drink Water to Stay Hydrated
Your body needs water to stay cool and work properly. Here’s how to keep from getting dehydrated:

  • Drink water often: Try to drink at least eight to 10 glasses of water every day, more if it’s hot or if you drink alcohol.
  • Eat water-rich foods: Foods like watermelon, oranges, and cucumbers help keep you hydrated.
  • Limit alcohol and caffeine: These drinks can make your body lose water. If you drink them, have a glass of water in between.

3. Know the Signs of Sun and Heat-Related Illness

It’s important to listen to your body when you’re out in the sun. Some common heat-related symptoms are:

  • Sunburn: Red, painful skin that may peel in a few days, depending on the degree of the burn. If you experience severe pain, blistering, fever, chills, nausea, or dizziness from a sunburn, get medical help immediately.
  • Heat exhaustion: Signs include feeling dizzy, sweating a lot, and nausea. Move to a cool place, drink water, and rest.
  • Heatstroke: This is very serious. Symptoms include confusion, a fast heartbeat, and very high body temperature. Get medical help right away.

4. Plan Ahead for a Safe Trip

Make sure to map out a plan for your spring break activities, so you can make the most of your time with your loved ones. That includes:

  • Packing the essentials: Bring sunscreen, a water bottle, and protective clothing for every member of your family.
  • Taking breaks: Rest in the shade and cool off, when needed.
  • Checking the weather: Look up the UV index and weather forecast before heading outdoors.

UHealth Jackson Urgent Care locations always have a board-certified physician on site, along with experienced providers who can treat sun-related injuries, including heatstroke and dehydration, in children and adults. Click here to learn more about our UHealth Jackson Urgent Care center services.

Spring break should be fun and safe. Taking care of your skin and staying hydrated will help keep you healthy, so you can enjoy every moment.