Summer is a time to enjoy vacations and outdoor activities, but to do so safely, we should follow these tips:

• With rising temperatures, we all need to stay hydrated frequently, but it is especially important to remind children and the elderly to drink enough water. Often, older people don't feel thirsty until they are already dehydrated. Water and natural juices are the best options. Eating fresh fruit and salads also helps maintain proper hydration levels.

• Physical activities should be avoided during the hottest hours of the day, and daily sun protection should be used.

• Avoid working in the sun as much as possible, and if it must be done, wear hats, sunscreen, and drink plenty of water. Heatstrokes can be fatal in many cases. If possible, agree with your employer to start the workday earlier to avoid the hottest hours of the day.

• Never take your eyes off children when you're at the beach or in a house with a pool, especially if the pool is not fenced. Just a second is enough for an accident to happen, even if they are wearing floatation devices. A baby can drown in just a few inches of water—don’t take the risk!

• Don’t jump from the cliffs into the water. It may seem safe, but appearances can be deceiving. A fall onto the sand or a rock can leave the victim paralyzed for life. It's not worth the risk!

• When walking along the GR trail or the rocky coastline of the beaches, don't wear flip-flops. You should wear proper footwear that keeps your foot secure

• To avoid hypothermia, commonly referred to as "stomach cramps" or "digestive cramp," we should gradually enter the water and acclimatize to its cooler temperature. It is not related to digestion, as commonly believed, but rather the sharp contrast in temperature that occurs after intense physical activity or exposure to the sun, when entering water that is colder than our body temperature. This can cause a fainting spell, which can lead to losing consciousness in the water, and drowning may result.

Source: Maria José Castellano, nurse at the SUM of L'Ametlla de Mar.