We Can Do This 预防 COVID-19 宣传教育活动

夏日时分，沐浴在明媚暖阳中纵享户外时光。白昼更长，快乐更多。但烈日炎炎也为户外活动增加额外风险，以下安全小贴士可以帮助您做好准备，迎接健康快乐的夏日。

做好防晒措施。享受夏日阳光的同时，务必做好防晒措施。如果阳光很足，尽可能多待在阴凉处，保持凉爽，避免晒伤。宽沿帽可以提供额外防护，避免紫外线伤害。但最重要的防晒措施是：户外活动前 20 分钟涂抹广谱防晒霜。选择防晒指数 SPF 15 以上的防晒霜，每隔 2 小时（或在游泳、出汗或毛巾擦拭后）重新涂抹一次。

防蚊虫。为户外活动做准备时，别忘了带上驱虫剂。炎热天气更易滋生蚊虫，它们的危害远不止嘈杂的滋扰那么简单。蚊子和蜱虫等害虫还可能传播疾病。如果您要前往茂盛草丛或密林，穿上长袖衬衫和长裤可防蚊虫叮咬。进入室内前，检查衣物、自己和宠物身上是否携带蜱虫。

多运动。保持运动对身体健康很重要，夏季则是享受运动快乐的最佳时机。每周运动时间至少达到 150 分钟，包括游泳、玩抛接球以及周边散步。许多人会把这样的运动量分成每周 5 天、每天 30 分钟。但不必拘泥于此，您完全可以按照自己的时间安排和生活方式决定运动方式。运动不仅有助于保持体形，还可以缓解压力和焦虑，促进更良好的睡眠。 

多喝水。在高温天气中，保持水分摄入是身体健康的基本要求。因为高温天气下，很容易在不知不觉中出现脱水现象。疾病控制和预防中心建议，每天摄入至少 64 盎司水分。运动饮料可以补充烈日下消耗的重要电解质，但运动饮料的糖分含量较高，不可过量饮用。

强化新冠肺炎保护。感冒和流感最易出现在冬季，但新冠肺炎的威胁却没有季节限制。如果您已经接种疫苗但尚未接种更新版疫苗，特别是您正计划旅行、参加团体活动或与老年人长时间共处，建议接种最新疫苗。更新版新冠疫苗，可有效抵御新冠病毒的两种毒株。 如果您年满 65 岁，或存在免疫力低下的问题，即属于新冠肺炎并发症高风险人群，建议注射第二针更新版疫苗。 

德克萨斯州休斯顿赫尔曼纪念医院 (Memorial Hermann) 心脏病专家 Peter Chang 博士称：「由于国家已宣布公共卫生紧急状态结束，人们在规划夏季活动时，可能会忽视新冠肺炎的影响。但新冠肺炎其实并未消失，及时接种疫苗有助于避免新冠肺炎打乱您的计划。」

若想了解更多信息并寻找免费疫苗接种点，请访问 www.vaccines.gov。 

By the We Can Do This COVID-19 Public Education Campaign

The summer months are here, signaling that it’s time to soak up the warm weather, enjoy time outside, and make the most of the longer days. The hotter months can also bring additional risk for outdoor activities, so follow these safety tips to prepare for a fun and healthy summer.



Use sun protection. Always take protective steps when enjoying time in the sun. Make use of the shade on a sunny day to keep cool and reduce the risk of sunburn. A wide-brimmed hat can provide additional protection from damaging UV rays. Best of all is broad-spectrum sunscreen, which should be applied 20 minutes before going outdoors. Choose sunscreen with at least SPF 15, and reapply every 2 hours and after swimming, sweating, or toweling off.

Prepare for bugs. When planning a day outside, be sure to pack insect repellent. Warmer weather means more insects, which can be more than noisy nuisances. Insects like mosquitoes and ticks can also carry disease. If the day calls for spending time in tall grass or heavily wooded areas, wear long-sleeved shirts and long pants to prevent bites. Remember to check your clothing, body, and pets for ticks upon returning indoors. 

Stay active. Staying active is also important to good health, and summer is a great time to jumpstart an active lifestyle. Try to get at least 150 minutes of physical activity each week, whether that’s swimming, playing catch, or just going for a walk around the neighborhood. Many people break up the 150 minutes a week into 30 minutes a day, 5 days a week. But do whatever works for your schedule and lifestyle. Physical activity doesn’t just help you stay in shape: moving more can also improve stress and anxiety and lead to better sleep. 

Drink enough water. Staying on top of fluid intake is key to staying healthy and hydrated in the heat, and it can be easy to become dehydrated without noticing. The Centers for Disease Control and Prevention recommends drinking at least 64 ounces of water a day. Sports drinks can help replenish vital electrolytes after time in the hot sun but should be consumed in moderation due to their high sugar content. 

Update your COVID protection. Winter may be known as the cold and flu season, but COVID remains a threat year-round. If you are already vaccinated but don’t yet have an updated vaccine, consider getting one — especially if you are planning to travel, attend crowded events, or spend time with older adults. Updated COVID vaccines offer protection against two strains of the COVID virus. And if you’re 65 or older, or you are immunocompromised, you can get a second dose of an updated vaccine because you’re at high risk for COVID complications. 

“With the official public health emergency ending, people may be tempted to dismiss COVID as something they don’t need to worry about when they make plans for the summer,” said Dr. Peter Chang, a cardiologist at Memorial Hermann in Houston, TX. “The truth is, COVID is still part of our lives, and staying up to date on vaccines will help keep COVID from disrupting the things you want to do.”

For more information and to find a free vaccine, visit www.vaccines.gov.