Spending time outside, whether hiking a scenic trail, playing sports with friends, or watching the sunset in your own backyard, is a wonderful way to refresh your body and spirit. But while outdoor recreation offers mental clarity and physical benefits, it also brings risks like sunburns, insect bites, and unexpected emergencies.

The good news? With thoughtful preparation, you can safely enjoy the great outdoors all year long.

Protect Yourself from the Sun

Even on cloudy days, ultraviolet (UV) rays can damage your skin in as little as 15 minutes, contributing to premature aging and increasing the risk of skin cancer, the most common cancer in the U.S.

To protect yourself, be sure to:

• Apply a broad-spectrum sunscreen with SPF 15 or higher before heading outside. Reapply every two hours or sooner if you're swimming or sweating.
• Wear wide-brimmed hats, UV-blocking sunglasses, and lightweight, long-sleeved clothing to further shield your skin.
• Whenever possible, plan outdoor activities before 10 a.m. or after 4 p.m., when UV exposure is less intense.

Keep Ticks at Bay

Ticks thrive in grassy or wooded areas and are most active from April through September. They spread illnesses like Lyme disease, which can have serious health effects if untreated.

To reduce the risk of tick bites:

• Use EPA-registered repellents with DEET, picaridin, IR3535, or oil of lemon eucalyptus (OLE), following product directions carefully.
• Avoid tall grass and leaf litter, staying in the center of trails.
• When you return indoors, shower within two hours, check your body thoroughly (especially behind your knees, underarms, scalp, and groin), and wash and dry clothes on high heat to kill any ticks you may have picked up.

Stay Hydrated and Be Weather-Smart

Dehydration can sneak up on you, causing fatigue, headaches, and dizziness. Especially during hotter months, protect your body by taking simple precautions:

• Drink water regularly, even before you feel thirsty.
• Avoid drinks high in sugar or caffeine, which can worsen dehydration. For extended outings, bring extra water for everyone.
• Also, check the forecast before you head out. Sudden storms or heat waves can create unsafe conditions. Pack light layers and know where to find shelter if needed.

Prepare for Emergencies

Trips to the woods, mountains, or national parks can take unexpected turns. From earthquakes to smoke to heat waves, Southern California is especially prone to sudden health risks.

To prepare ahead of time, always:

• Carry a small first aid kit with bandages, antiseptic wipes, and essential medications.
• Record emergency contacts on a piece of paper in case your phone dies.
• Purchase a portable charger, printed map, or GPS for extra safety.
• Let someone know where you’re going and when you’ll return. This simple step can be critical if you run into trouble.

Remember the Little Things

Even for brief activities, like a neighborhood walk, pickup game, or trip to the skate park, it’s important to pack the essentials:

• Comfortable sneakers
• A reusable water bottle
• Band-Aids
• Sunscreen
• A helmet for biking, skating, or other wheeled sports

Nature can be a wonderful healer—but only when you’re protected and prepared. By planning ahead, you give yourself the best chance to enjoy the outdoors safely.

Protecting Your Health with AltaMed

From aches, scrapes, and burns to routine checkups and screenings, AltaMed is your partner for quality health care. Our team can help you diagnose and treat concerns quickly, so you can get back to doing what you love. And with AltaMed Now 24/7 telehealth services, you can get answers and medications on your schedule. For more information, visit our Getting Started page or call (888) 499-9303.