COLORADO, USA — Summer weather means most of us will head outside to enjoy the great outdoors. 

Below are some tips to keep you safe and healthy while you're outside.

Tips for sun exposure:

  • Avoid the hottest times of the day. 11 a.m. to 3 p.m.
  • Hydration is key. Before, during and after your workout. 8-10 8oz glasses of water per day. 20 oz of water for every hour you are outside.
  • Wear a large-brimmed hat to cover your face, ears and neck.
  • Apply sunscreen (at least spf 30) to avoid sunburns. 
  • Avoid cotton clothing. Moisture-wicking, breathable clothing is important. 
  • Lighter colored clothing absorbs less heat. 

Sprains, strains and wounds

  • Wash out all wounds with water immediately.
  • Carry Band-Aids, extra gauze and tape for wounds as needed.
  • Ace wraps are always handy, especially for extremity strains and sprains.
  • Carry an instant ice pack. 

Bugs, bites and stings — Carry:

  • Ibuprofen. It’s great for any type of inflammation, whether it’s a sprained ankle, bee sting or pain,. It can work wonders.
  • Hydrocortisone skin ointment for treating rashes or bites.
  • Benadryl and other allergy medications for seasonal allergies, or even allergic reactions to bites or stings. Carry an EpiPen if you have any history of anaphylaxis.
  • Antibacterial ointment is handy, especially if you are hiking and get a scratch or bite.

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