lifeguaSummer is here and for many, that entails lifeguarding. The days can become long and hot, making it exhausting and tiresome. If you’re a lifeguard, keep reading for some helpful tips to incorporate that will make your workday easier.


  • Hydrate before work, during work, and after work


Lifeguards should be sure to hydrate properly before work, during work, and after work to prevent dehydration. Being out in the heat can result in our bodies losing the water that we take in by sweating.  Water is the best source of hydration. Certain foods can aid in the hydration process such as watermelon, strawberries, grapefruit, and carrots.


  • Sit under an umbrella


Using an umbrella can provide shade and protection from the sun’s harmful rays. Especially on hot days, it can become quite exhausting and uncomfortable sitting in the heat. Having any source of extra sun protection can make quite the difference!


  • Wear Sun Block


Sun block is beneficial for many reasons including the prevention of sunburn and skin cancer. The CDC recommends wearing sun block with at least an SPF of 15. It’s important to note that sunscreen can wear off throughout the day, so be sure to reapply every two hours, or when sweating a lot.


  • Don’t Forget to Eat!


Eating provides us with the fuel and energy we need to carry out our tasks throughout the day. Eating a nutritious meal prior to a shift and healthy snacks can help provide one with the nutrition they need to feel energized and work their best. Try eating something light, refreshing, and balanced. For example, one may feel a lot better on the lifeguard stand after eating a turkey sandwich on whole wheat bread, filled with veggies and mustard, compared to a greasy fast food cheeseburger with a side of fries.

How HRUC Can Help

If you are a lifeguard and believe to be suffering from dehydration or severe sunburn that is not improving, know that HRUC is a resource in the Hampton Roads community to provide medical treatment for such cases. Hours of operation include Monday- Friday from 8am-7pm and on Saturdays from 10am-4pm. There is no need to make an appointment, because walk-ins are always welcome!