Matt Ryan’s Top 5 Tips for Staying Safe in the Sun

It's summer at the Jersey Shore, which means we're all hitting the beach, the boardwalk, BBQs, boating and more. On any given weekend, there's a good chance we're outside for 8 hours or more, soaking in the rays.

Here are a few tips for staying safe in the hot, sunny weather, courtesy of our friends at Family First Urgent Care:

1) Be smart about sunscreen. Wear at least 30 SPF (or more) and reapply every 80 minutes, or more if you're swimming or sweating profusely, as WebMD suggests. The sun is the most intense between 10 a.m. and 2 p.m., so take a break during these times if you can.

2) Wear sunglasses or contacts with UV protection. The sun can harm your eyes, too!

3) Remember to stay hydrated. And remember if you're drinking alcohol or caffeine, you'll have to drink even more hydrating liquids to compensate. Try to remember to drink water, juices or sports drink every 30 to 60 minutes — and more frequently if you need to, according to the California Department of Developmental Services.

4) Know the signs of dehydration. Someone who is dehydrated may "be dizzy or weak, have a dry mouth, not urinate very often or have dark, strong smelling urine and be disoriented or confused,"  according to the California Department of Developmental Services.

5) Know when to seek medical attention. Of course, it's better to be safe than sorry, but the Mayo Clinic suggests seeking medical attention when a sunburn is severe and covers a large portion of the body or when it's accompanied by an infection, "a high fever, headache, severe pain, dehydration, confusion, nausea or chills."

Symptoms of heat stroke (which is defined as your core body temp heading north of 104 degrees) include altered mental state or behavior, nausea and vomiting, rapid heart beat and breathing, flushed skin and a throbbing headache. The Mayo Clinic instructs people suspected of heat stroke to seek emergency treatment immediately.

With dehydration, the Mayo Clinic suggests seeking medical attention if someone is irritable, disoriented or much sleepier than usual — or if they can't keep down fluids or have black or bloody stool.

Of course, Family First Urgent Care can help you or a loved one with non-life-threatening concerns. I recently had the pleasure of meeting with the staff, so I can assure you they are friendly, professional and very responsive. Visit them online at familyfirst-urgentcare.com and at their two locations: 1910 NJ 35, Oakhurst, and 1851 Hooper Ave., Toms River.