Dive In Safely: Sun and Heat Protection Tips for Summer

Understanding the Health Risks of Sun and Heat Exposure

As summer continues to bring warm weather to the Panhandle, many people are spending more time outdoors. However, some may not be fully aware of the potential health risks associated with prolonged sun and heat exposure. Local doctors emphasize the importance of taking precautions to protect both skin and overall well-being during this season.

Skin Damage from Sun Exposure

Dr. Michelle Tarbox, a dermatologist with Texas Tech Physicians, highlights that sun protection is essential for enjoying the summer safely. “Any tan is actually a sign of DNA damage to your skin cells,” she explains. “Over time, that DNA damage can accelerate the aging process and increase the risk of skin cancer.”

The severity of sun exposure can vary depending on the terrain and elevation. “Higher elevations tend to cause more sun exposure, and being on reflective surfaces or around water can also increase the amount of UV radiation you experience,” Dr. Tarbox notes.

According to the American Cancer Society, approximately 104,960 new cases of melanoma are expected to be diagnosed in 2025. While basal cell carcinoma is the most common type of skin cancer, melanoma is considered the deadliest. Early detection through regular skin self-exams can help identify potential issues before they become serious. For guidance on how to perform a self-exam, additional resources are available.

Risks of Heat Exposure

In addition to skin damage, heat exposure poses its own set of risks. Dr. Anders Leverton, another physician with Texas Tech Physicians, points out that high school football camps in late July and early August often lead to an increase in heat-related illnesses.

“There’s an American Academy of Pediatrics guideline that suggests no football practice if the temperature exceeds 98 degrees,” Dr. Leverton says. “While we know that doesn’t always happen in West Texas, it’s crucial that athletes stay hydrated.”

The University Interscholastic League (UIL) has introduced a heat stress plan for athletic and marching band activities for the 2025-2026 school year. Dr. Leverton emphasizes the importance of drinking plenty of water to prevent heat exhaustion or more severe conditions like heat stroke.

“Heat stroke typically presents with altered mental status, such as confusion, lethargy, or seizures,” he explains. “But the early signs might include feeling fatigued, dry mouth, or excessive heat. It’s important to listen to your body and take breaks when needed.”

Staying Safe This Summer

When it comes to hydration, some may believe that sports drinks or products like Liquid IV are better than water. However, Dr. Leverton clarifies that these options may not always be the best choice. “If you’re dehydrated and consume a sugary sports drink, the sugar can worsen dehydration. Sports drinks are beneficial for short bursts of activity, but water or Pedialyte is usually the better option.”

To prevent heat exhaustion, staying hydrated throughout the day and taking regular breaks from the sun are key strategies. For parents, Dr. Leverton advises ensuring that infants have access to air-conditioned spaces, as babies can become dehydrated and sun-exhausted more quickly than adults.

Additional Tips for Sun Protection

Dr. Tarbox also recommends considering the timing of outdoor activities and maintaining a diet rich in plant-based nutrients. “Colorful fruits and vegetables not only enhance your diet but also support your body’s ability to manage sun damage,” she says.

Doctors suggest using sunscreen every two hours and wearing protective clothing such as swim shirts, hats, sunglasses, and long sleeves. These measures can significantly reduce the risk of both sunburn and long-term skin damage.

By taking these steps, individuals can enjoy the summer months while minimizing the health risks associated with sun and heat exposure.