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Stay Safe and Healthy This Summer: Practical Tips to Prevent Common Seasonal Injuries

Family wearing bicycle helmets while standing with their bikes on a sunny outdoor trail
Overview
Stay Safe and Healthy This Summer: Practical Tips to Prevent Common Seasonal Injuries

Wellness Tips

A stylized lotus flower logo with shades of teal and green, featuring a circular emblem in the center depicting a white mountain peak against a blue and green backgroundAt Monadnock Community Hospital, we believe that wellness isn’t just a destination—it’s a journey we embark on together. That’s why we’ve launched our Wellness Wednesday campaign, an initiative designed to inspire, inform, and empower our community to lead healthier, happier lives.

Summer activities can increase the risk of dehydration, sunburn, falls, burns, sports injuries, and heat-related illness. Learn practical summer safety tips to help protect children and adults while staying active outdoors.

Summer in the Monadnock Region means more time outdoors, from hiking trails and swimming to yard work, cookouts, sports, and family activities.

It can also bring an increase in preventable injuries and heat-related illness, especially during long days outdoors and periods of extreme heat. Simple habits such as staying hydrated, taking breaks in the shade, using protective equipment, and practicing water safety can help families stay safer throughout the season.

Stay Hydrated During Hot Weather

Dehydration can happen quickly during warm weather, especially during outdoor work, exercise, sports, or long periods in the sun. Many people do not realize they are becoming dehydrated until symptoms begin affecting energy levels, concentration, or physical activity.

Signs of dehydration may include:

  • Headache
  • Dizziness
  • Fatigue
  • Dry mouth
  • Muscle cramps
  • Dark urine

Children, older adults, and individuals with chronic health conditions may be at higher risk for dehydration and heat-related illness.

Tips to stay hydrated:

  • Drink water regularly throughout the day
  • Increase fluids during outdoor activity
  • Limit excessive alcohol and caffeine during extreme heat
  • Take breaks in shaded or air-conditioned areas

Know the Signs of Heat Exhaustion and Heat Stroke

Hot and humid weather can quickly become dangerous, especially during strenuous outdoor activity or extended sun exposure.

Heat Exhaustion Symptoms

  • Heavy sweating
  • Weakness
  • Nausea
  • Dizziness
  • Headache
  • Cool, clammy skin

Move to a cooler area, drink fluids, and rest if symptoms develop.

Heat Stroke Warning Signs

  • Confusion
  • Loss of consciousness
  • High body temperature
  • Rapid pulse
  • Hot, dry skin

Heat stroke is a medical emergency. Call 911 immediately if someone shows signs of heat stroke.

Practice Water Safety

Lakes, pools, boating, and swimming are some of the most popular summer activities for families in New Hampshire.

Water safety reminders include:

  • Never leave children unattended near water
  • Use life jackets when boating or kayaking
  • Avoid diving into unfamiliar water
  • Stay alert to changing weather conditions
  • Supervise inexperienced swimmers closely

Fatigue, cold water, strong currents, and unexpected weather changes can affect even experienced swimmers.  Enroll your child in swimming classes that prioritize water safety and skill development to ensure a fun and secure aquatic experience

Protect Your Skin from Sun Exposure

Spending more time outdoors also increases exposure to UV radiation, even on cooler or cloudy days.

Sun safety tips:

  • Use broad-spectrum sunscreen with SPF 30 or higher
  • Reapply sunscreen every two hours and after swimming
  • Wear hats and lightweight protective clothing
  • Seek shade during peak afternoon sun

Sunburn can happen even on cloudy days.

Prevent Falls and Outdoor Injuries

Many summer injuries happen during everyday activities such as yard work, hiking, biking, recreational sports, and home projects.

To help reduce injury risk:

  • Wear supportive footwear
  • Use helmets while biking or skating
  • Warm up before physical activity
  • Use ladders carefully and avoid overreaching
  • Take breaks during strenuous outdoor work

Children and teens participating in camps or sports should also use properly fitted protective equipment.

Grill and Fire Pit Safety

Children, pets, loose clothing, dry grass, and distracted cooking can all increase risk around grills and fire pits.

Safety reminders:

  • Keep grills away from structures and dry grass
  • Never leave grills or fire pits unattended
  • Keep children and pets away from hot surfaces
  • Fully extinguish fires before leaving the area

Be Prepared for Summer Sports and Recreation

Jumping back into intense activity too quickly after a less active winter or spring season can increase the risk of strains, sprains, and overuse injuries.

To stay active safely:

  • Increase activity gradually
  • Stretch before exercise
  • Allow time for rest and recovery
  • Stop activity if pain, dizziness, or shortness of breath occurs

Listening to your body can help prevent more serious injuries later.

When to Seek Medical Care

Some injuries and symptoms should not wait for routine care. Seek immediate medical attention for:

  • Difficulty breathing
  • Signs of heat stroke
  • Severe burns
  • Head injuries
  • Broken bones
  • Chest pain
  • Severe allergic reactions
  • Loss of consciousness

The Sarah Hogate Bacon Emergency Services Department at Monadnock Community Hospital provides emergency care 24 hours a day for the Monadnock Region.

Orthopedic and rehabilitation services are also available for sports injuries, fractures, joint pain, and mobility concerns.

Enjoy a Safer Summer

Summer is meant to be enjoyed. Taking a few simple precautions can help protect your health while allowing you and your family to stay active, independent, and connected throughout the season.

Awareness, preparation, and early attention to warning signs can help prevent many common summer injuries before they become more serious.

Helpful Resources

American Academy of Pediatrics Summer Safety Tips

American Red Cross Water Safety

CDC Heat Safety

CDC Sun Safety

Graphic for MCH Wellness Wednesdays featuring a family riding bicycles outdoors while wearing helmets. Text reads Summer Safety Tips and Simple ways to help protect yourself and your family during summer activities. Monadnock Community Hospital logo and website appear on the graphic.