Your Guide to a Healthy Summer at Home and Away
Summer in Alberta is a time for outdoor adventures, travel, and the famous Calgary Stampede. As you soak up more sun and outdoor activities, here are some tips to help you have a healthy summer.
Preparing for Summer Travel
Country-Specific Vaccine Requirements
Planning a summer getaway? Review your immunization history at least six weeks before travel. Ensure you're protected by checking country-specific travel health recommendations on the Government of Canada website. It lists necessary travel vaccines, malaria prophylaxis, and other health tips helpful to your trip.
Our pharmacists can also provide with information on what you’ll need for vaccines before your trip. Contact our Calgary pharmacy to discuss any health concerns and ensure you're up to date with necessary vaccinations or requirements.
Travel Health Kit
Don't forget to pack a travel health kit with your current medications and OTC ones. Include sunscreen, first aid supplies, insect repellent, alcohol-based hand sanitizer, and water disinfection tablets. Always keep medications in their original containers with labeling information to avoid any issues during travel.
Pack a well-stocked kit including:
- Prescription medications in their original containers with labeling information (just in case you get questioned at customs)
- Over-the-counter medicines (pain relievers, antidiarrheal medication, etc)
- Sunscreen and after-sun care
- First aid supplies
- Insect repellent containing DEET or icaridin
- Alcohol-based hand sanitizer
- Water disinfection tablets
Sun Protection Strategies
Protecting your skin from harmful UV rays is crucial for preventing skin damage and reducing cancer risk. Follow these guidelines:
- Sunscreen Selection: Choose a broad-spectrum, water-resistant sunscreen with an SPF of at least 30.
- Application Timing: Apply sunscreen 15 minutes before sun exposure and reapply every 2 hours, or more frequently when swimming or sweating.
- Additional Protection: Seek shade, especially during peak sun hours (10 am to 4 pm). Wear sun-protective clothing, including wide-brimmed hats and UV-blocking sunglasses.
Proper Medication Storage
Summer heat can affect medication efficacy. Follow these storage tips:
- Temperature Control: Store medications in a cool, dry place away from direct sunlight. Avoid leaving medications in hot cars or in direct sunlight.
- Travel Considerations: When traveling, carry medications in your hand luggage to avoid exposure to extreme temperatures in checked baggage.
Staying Hydrated in Alberta’s Dry Climate
Proper hydration is essential, especially when taking medications that may increase dehydration risk:
- Water Intake: Aim for at least 8-10 cups of water daily, increasing intake during physical activity or hot weather.
- Hydrating Foods: Incorporate water-rich foods like cucumbers, watermelon, and citrus fruits into your diet.
- Medication Considerations: Some medications can increase dehydration risk. Consult your pharmacist about your specific medication regimen and hydration needs.
Signs of Dehydration
Dehydration can affect anyone, but it's particularly dangerous for babies, small children, and older adults.
Signs of dehydration in adults and older children:
- Thirst and dry mouth
- Dark yellow, strong-smelling urine
- Urinating less frequently than usual
- Feeling dizzy or lightheaded
- Fatigue
- Lethargy
- Headache
- Dry, cool skin
- Rapid heartbeat and breathing
Additional signs of dehydration in infants and young children
- Sleepiness, lethargy, low energy
- Skin that doesn't bounce back quickly when pinched
- Sunken eyes
- Hands and feet that feel cold and look discolored
- Fewer wet diapers than usual (less than 6 in 24 hours for infants)
- In breastfed babies, refusing to nurse or latching on and off frequently
If you notice any of these signs, especially in infants or young children, it's important to take action quickly. Offer fluids frequently, and if symptoms persist or worsen, contact your healthcare provider immediately. Remember, prevention is key – ensure regular fluid intake, especially during hot weather or illness.
What to Do if You Notice Signs of Dehydration
If you or someone you care for shows signs of dehydration, take immediate action to rehydrate:
- Increase Fluid Intake: Drink water or an electrolyte replacement drink like a sports drink. For children, consider an oral rehydration solution (ORS) like Pedialyte.
- Rest in a Cool Place: Lie down in a shaded or air-conditioned area to help your body recover.
- Monitor Symptoms: Keep an eye on symptoms and seek medical advice if they don't improve.
Preventing Dehydration
Prevention is always better than cure. Here are some tips to help you stay hydrated:
- Drink Regularly: Aim for at least 6-8 glasses of water a day. Drink more if you’re active or the weather is hot.
- Start Your Day Right: Drink a glass or two of water first thing in the morning.
- Make Water Tasty: Add lemon, lime, or cucumber slices to your water for a refreshing twist.
- Eat Hydrating Foods: Include fruits and vegetables with high water content in your diet, such as watermelon, celery, and cucumbers.
- Stay Cool: Spend time in air-conditioned spaces during heat waves and wear a hat when outside to keep your head cool.
When to Seek Medical Help
Severe dehydration can be life-threatening. Seek immediate medical attention if you experience:
- Extreme thirst and dry mouth
- Little or no urination
- Rapid heartbeat and breathing
- Confusion or dizziness
- Fainting
For babies and small children, seek help if they:
- Skin that doesn't bounce back quickly when pinched
- Are lethargic or unresponsive
- Have not had a wet diaper for three hours or more
- Have a fever higher than 39°C (102°F)
Remember, staying hydrated is essential for your health, especially during the hot summer months. Keep these tips in mind and share them with your family and friends to ensure everyone stays safe and healthy.
Outdoor Exercise Safety
Summer is a perfect time to stay active. Aim for at least 150 minutes of physical activity per week, including aerobic activities and muscle-strengthening exercises. Regular exercise can improve sleep and reduce stress, enhancing your mood and mental health.
When exercising outdoors, wear light-colored, breathable clothing and stay hydrated. Consider early morning or evening workouts to avoid peak heat.
Healthcare Services When You Need It This Summer
At our Calgary pharmacy and through our digital pharmacy app, we aim to make healthcare access easier for all Albertans. Our pharmacists are empowered to do more than ever to ensure your health needs are met promptly and efficiently.
Prescription Services
Thanks to changes in Alberta's healthcare regulations, our pharmacists can now write prescriptions for a wide range of conditions. This means:
- No More Unnecessary Doctor Visits: For many common ailments or prescription renewals, you can skip the wait at the doctor's office and come straight to us.
- Faster Access to Medication: Whether you're dealing with a urinary tract infection, need a prescription renewal, or require emergency contraception, our pharmacists can assess your situation and prescribe appropriate medications on the spot.
- Continuity of Care: Running out of your regular medication? Our pharmacists can renew your prescriptions, ensuring you don't miss a dose.
Expert Medication Consultations
Our pharmacists are medication experts, ready to support you with:
- Comprehensive Medication Reviews: We'll go through your entire medication regimen to ensure everything works together safely and effectively.
- Side Effect Management: Experiencing unexpected effects from your medication? We can help identify the cause and suggest solutions.
- Drug Interaction Checks: We'll ensure your prescriptions, over-the-counter medications, and supplements are safe to take together.
Alberta’s Virtual Pharmacy
Our pharmacy app is designed to make managing your health easier than ever:
- Same-Day Prescription Delivery: Get your medications delivered as fast as 3 hours within Calgary city limits.
- Easy Prescription Upload: Simply take a photo of your prescription and upload it through the app from anywhere.
- Health Information: Access reliable health information and medication guides directly through the app.
- Family Members: Manage your family members' prescriptions and refills.
- Chat with a Pharmacist: Anywhere, get healthcare advice and guidance from a licensed pharmacist.
Stay healthy, and make the most of this beautiful season!
This summer, make the most of the beautiful weather and vibrant activities by staying healthy and safe. By following these guidelines and utilizing available pharmacy services, you can enjoy a healthier summer.
Remember, as your community and digital pharmacists, we're always here to support your health journey, whether you're at home or exploring the world.