Be ready for anything with these summer items

This paid piece is sponsored by Avera Health.

Like most South Dakota springs, it seems the weather went right from winter to the hot, humid summer. With that in mind, there are a few things to always take with when you go outside on an adventure so you’re prepared.

Dr. Hilary Rockwell, an Avera Medical Group emergency medicine physician, offers expert advice on what your “go-bag” for hot weather should include.

No. 1: Water

Having drinking water in the vehicle – and on your person – can help you keep hydrated. “We all tell ourselves we’ll just buy a water when we get to our destination,” Rockwell said. “You can always buy that one later. If you’re packing your own, you always have it available.”

No. 2: Sunscreen and sun protection

The higher the SPF – at least 50 – the better, especially for fair-skinned people and kids. Remember to reapply sunscreen, and ensure you have plenty in your kit. Packing a wide-brimmed hat, long-sleeved shirts or clothes to cover your skin can make a big difference on super-hot, sunny days.

No. 3: Bug spray

Include an insect repellent with DEET in your kit to help keep ticks, mosquitoes and other bugs away. “Make sure you conduct tick-checks when you get home too,” Rockwell said. “Don’t assume you’re OK – better to find those ticks and get rid of them right away.”

No. 4: Snacks and electrolyte replacement

In hot weather, you burn a lot of calories, even when activity levels aren’t too high. Snacks can replace that energy, and if you’re sweating out important electrolyte micronutrients, it can catch up with you. Rockwell often includes a packet of electrolyte powder in her kit that can be added to water. Try to find ones with no or little sugar, as too much sugar can lead to stomach troubles, diarrhea and dehydration.

No. 5: First-aid necessities

There’s a universe of first-aid kit options out there, from big ones you can keep in your truck or car to backpacker-friendly versions. “Or at least pack along some bandages or an elastic wrap-style bandage,” Rockwell said.

No. 6: Simple medication kit

Expand your first-aid kit with a few over-the-counter medications such as ibuprofen or acetaminophen, as well as an allergy medicine such as Benadryl for poison ivy or any allergic reaction.

No. 7: Emergency cooling system

Lightweight, wicking-material towels are sold under many names as cooling towels, and they can help someone who might be facing the beginnings of a heat-related condition such as heat exhaustion or heat stroke. Wet them down, and put them on the neck to cool down.

“Cooling towels work great and can help you reduce your temperature faster,” Rockwell said. “Regular towels also can help but not as well.”

Remember that heat stroke is a medical emergency, and its symptoms include:

• Hot, dry skin with no sweating.
• Headache, nausea, confusion and fainting.
• A body temperature of 104 degrees or higher.

Call 911, and try to cool the person while awaiting help. Use all means available to lower their temperature.

“It’s always better to call or go in than risk it by hoping for the best,” Rockwell said

Get more health and wellness tips at AveraBalance.org.