Getting through the dog days of summer

Michael Ventre

The weather  outside is frightful.

No, this isn’t just a line from “Let It Snow.” It applies to summer, too.

Whether it’s the result of global warming, or dry air, or moist air mixed with a high-pressure system, or hot air from Capitol Hill, baby, it’s not cold outside. It’s toasty.

While it’s an American tradition to take summer vacations, it’s also a universal challenge to cope with the heat. It’s not getting any cooler, folks, which means all of us need to become smarter and more vigilant about protecting ourselves on trips.

Summer vacations can be a blast, but they’re no fun if some family members are stricken with sunburn or other heat-related problems. So here are some tips for handling life in the human roasting pan that is summer in much of the U.S.

Many of these suggestions come under the heading of “Duh!” But even ideas rooted in common sense need to be repeated often. After all, you have a lot on your “To Do” list before a big family trip. You can’t think of everything:

Hydrate: It may seem like a no-brainer to bring water on a trip through a hot climate, but frankly most people don’t bring enough. To be safe, figure on one gallon per person per day. You may only sip on it and not go through that much, but if there are any car-related problems or delays you’ll be happy you brought it, and it will help prevent dehydration and other heat-related illnesses. Sports drinks are OK also, but use them as a supplement to water, not a replacement for it. Also, cool it on the coffee, tea and other caffeinated drinks, and alcohol. They tend to contribute to dehydration. You will wind up needing to drink two cups of non-caffeinated or non-alcoholic drinks (again, water) to compensate for every cup of caffeinated or alcoholic drinks.

One red flag: If you notice that you’re not going to the bathroom as often as you usually do, then you’re probably not getting enough water. Also, force (gently) the kids to drink. If they only take a sip or two when you ask them to drink water, drag them over (gently) to a cool, shady area and encourage them (gently) to consume a little more.

Shade the sun: This is especially important when traveling with kids. Kids who are under six months old should never be in direct sunlight. And don’t rub sunscreen on them, either, because it may not be safe (many sunscreens suggest on their labels to consult a doctor before doing so).

Instead, cover them up with light clothing, a hat, and some sort of protective covering like an umbrella, parasol, car shade, etc. (That may seem like common sense, but sometimes parents get so distracted on a trip that they fail to notice a breach in the system.) Even with toddlers and preschoolers, use a sunscreen of at least SPF 15 and cover them with light clothing, hats with a brim and even sunglasses. When rubbing sunscreen on a child, make sure to cover every exposed area, including feet, hands, lips, noses and ears. And repeat the process every two hours; one coat of sunscreen won’t last an entire day.

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After you smear the kids with sunscreen, do yourself a favor and do the same. Always use at least SPF 15, apply liberally to all exposed areas about 20 minutes before going out in the sun, and reapply after swimming or toweling off. Remember, too, that just because it’s overcast doesn’t mean you’re safe; the sun’s rays are still burning through.

Dress for less excess: Synthetic fibers won’t allow your skin to breathe. They trap heat between clothing and skin. You’ll do better with cotton or linen. They’re more natural and they let air through. Also, wear light colors instead of dark, which tend to absorb heat.

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As for footwear, you want to try and plan on two pairs of shoes per day. One pair will inevitably become wet with perspiration and cause discomfort and perhaps even blisters; this way, you can switch off to a dry pair. Try not to wear sandals for daily use, because you’re opening up your feet to more exposure to the sun (assuming you forgot to apply regular coats of sunscreen) as well as insect bites.

Top everything off with a hat or scarf, preferably made of a light-colored material that protects from the sun but also breathes, to protect the head and neck.

Eat to beat the heat: If you’re all right with salt, then eat salty snacks like chips and pretzels. The salt will help you retain fluids. For that matter, anything with a high salt content like olives or pickles will help. Again, only do so if you don’t have a salt issue and your doctor won’t flip out when you tell him how much salt you consumed on your family vacation.

Chomping on the occasional banana or downing a bottle of Gatorade will assist your body in replacing electrolytes, which can help reduce heat-related symptoms like headaches and nausea.

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