Summer is a great time to go outside and enjoy the nice weather - go for a walk, read a book in the park, or take your children or grandchildren to the beach.

The sun can help boost your vitamin D levels, which promotes good bone, heart, and muscle health, but too much sun can be harmful. When you are outside this summer, keep in mind the following safety tips:

Protect Yourself From the Sun

• Use a sunscreen with an SPF of 30 or higher. Make sure the sunscreen protects against both UVA and UVB rays.
• Wear a wide-brimmed hat to protect your neck, face, and ears, and sunglasses to protect your eyes from the sun.
• Stay out of the sun during its strongest time which is between 10 a.m. and 4 p.m.

Stay Cool

• Avoid strenuous activities and crowded places.
• Wear light-colored, loose-fitting clothes that are made of a light material like linen or cotton.
• In extremely hot weather, keep the blinds and drapes closed, and use a fan or air conditioner. Or, take a break from the heat and visit your local mall, community center, or library.

Stay Hydrated and Eat Smart

• Drink plenty of water - even if you are not thirsty - especially on hot, humid days. 
• Avoid alcoholic and caffeinated drinks. 
• Eat fresh fruits and vegetables. In addition to being good for you, they can help you stay hydrated. 
• Eat cold foods like sandwiches and salads. Avoid using the oven when it is hot.
• Stock up on frozen treats like popsicles and ice cream. They will help you beat the heat!

Stay Safe

• Avoid long walks, especially by yourself.
• Pay close attention to weather reports.
• Use the buddy system. During the hot weather check in on friends and family, and have someone do the same for you.
• Talk to your doctor about any medications you are on. Some medications can make it harder for your body to keep cool; others may make you more sensitive to sunlight.

When you are out and about this summer enjoying the sun, remember to stay safe and be prepared.