Beat the heat in Birmingham—5 tips to have fun + stay safe this summer

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I was the first to welcome the sunshine after months of cold and short winter days. But now that the sun is here to stay, I’m not the first to tell you: It’s hot.

We can still have lots of fun around Birmingham and stay safe. Blue Cross and Blue Shield of Alabama (BCBSAL) has a few tips for protecting your skin and overall health as the temperature continues to increase this summer.

Here’s how to have fun and stay healthy this summer.

1. Avoid the heat + have fun inside around Birmingham

The best way to beat the Birmingham heat? Stay inside.

But—don’t let the summer sun stop you from being active. Try a new workout, hit a local swimming pool, stroll through the Birmingham Museum of Art or something to keep moving!

Check out some fun (indoor) things to do around Birmingham and stay cool.

2. Protect your skin

I can’t count the number of times I’ve thought I was safe from the sun, only to have a terrible sunburn after spending just a little bit of time outside.

It’s best to keep the sunscreen on you… literally. The CDC recommends using a broad-spectrum sunscreen with an SPF of 30 or higher. Apply it at least 15 minutes before you go outdoors, and you’re golden (and hopefully never burnt)!

Plus, wearing hats and sunglasses during the day is especially important for eye protection. Keep those on you, too.

3. Stay hydrated

Everyone’s favorite summer safety tip: Drink lots of water!

Try keeping a reusable water bottle with you to make staying hydrated convenient. Even if you think you’re not thirsty… hold onto it anyway.

Plus, if you’re an athlete or a parent of one, BCBSAL has a lot of summer sports tips to keep handy during games and practices.

Here’s one helpful hydration tip: Don’t wait until you’re thirsty and drink a lot of water at once. Take sips throughout the day, and if you’re regularly exercising, drink something with electrolytes. Start hydrating early in the morning!

4. Know the signs of dehydration + heat-related illnesses

No matter the age, it’s important to know what to look for in case of a heat-related illness.

Here’s what to keep an eye out for:

• Heat exhaustion:
  • Heavy sweating
  • Skin that is clammy, pale and cold
  • Fast + weak pulse
  • Nausea/vomiting
  • Muscle cramping
  • Tiredness and/or weakness
  • Headache, dizziness, passing out
• Heat stroke:
  • Skin that is hot, red, dry or damp
  • Fast pulse
  • Nausea, dizziness, headache
  • Confusion
  • Loss of consciousness

TIP: In the case of a heat stroke, call 911 immediately. Move the person to a cool place and try to bring their temperature down, but don’t let them drink anything.

If you think someone is experiencing heat exhaustion, move them to a cool place, lower their body temperature and have them sip water.

5. Eat for the season

During hot summer days when you’re either at the pool all day (if you’re lucky) or outside at a picnic, I’m sure the last thing you want to be eating is something warm.

BCBSAL advises to stock up on items you can “eat without heat.” Think salads, fresh fruits, vegetables or dips.

Think about filling your diet with naturally hydrating fruits and veggies like watermelon, tomatoes, cucumbers and apples.

Check out the full list from Blue Cross and Blue Shield of Alabama. Happy summer, Birmingham!

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