Health Watch: Memorial Day safety tips for you and your…

Houston, TX - May 19, 2026

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Memorial Day is one week away. If you're planning to spend this time outdoors with family and friends to kick off the summer season, Dr. Sara Andrabi, an emergency medicine physician at Baylor College of Medicine, shares tips on how you can do so safely.

Protect your skin

Wear loose-fitting, light-colored clothing made of breathable fabrics, like cotton or moisture-wicking materials. Wear UV-blocking sunglasses and a wide-brim hat that will cover your face, ears and neck.

"It may seem counterintuitive, but long sleeves and long pants can reduce sun exposure while still keeping you cool if the fabric is breathable," Andrabi said.

Engage in outdoor activities during the cooler parts of the day, usually early morning or late evening. The sun is at its most intense from 10 a.m. to 4 p.m.

Apply sunscreen with at least 30 SPF and don't forget the commonly missed areas like your ears, back of neck, tops of feet and lips (use an SPF lip balm). Reapply sunscreen every two hours and more often if swimming, sweating heavily or drying off with a towel.

Hydrate and be aware of heat-related illnesses

Hydration needs can vary from person to person based on heat, humidity level, body size and medical conditions.

"In general, drink water before you feel thirsty. During outdoor activity, many people benefit from drinking water every 15 to 20 minutes," Andrabi said.

She adds that people should increase fluid intake if they are sweating heavily, if their urine becomes dark yellow or if they feel dizzy or fatigued.

Avoid drinking sugary drinks and alcohol

Alcohol and high heat can be a risky combination.

"Alcohol and caffeine are diuretics," Andrabi said. "Alcohol can increase dehydration, impair judgment and make it harder to recognize overheating or heat illness. It can also increase the risks of accidents around grills, water, bikes and sports."

If you choose to drink alcohol, do so in moderation. Andrabi says to alternate alcoholic drinks with water or electrolyte beverages.

Don't eat raw food or food that has been left out

Thaw your frozen meats safely in the refrigerator or under cold water, not at room temperature. When frozen food warms to 40 degrees or more or sits at room temperature for more than two hours, bacteria can multiply quickly.

To ensure your food is cooked, use a food thermometer. For whole meats (steak and fish), the internal temperature should be 145 degrees; for ground meats, 160 degrees; and for poultry, 165 degrees.

Make sure to store raw meats separately from other foods to prevent cross-contamination. Perishable foods should not sit out for more than two hours, and one hour if the temperature is about 90 degrees.

"You can keep foods cooler by using plenty of ice or frozen gel packs and keeping coolers closed as much as possible," Andrabi said.

High-risk foods include:

• Meat
• Dairy products
• Potato and pasta salad
• Cut fruit
• Seafood

Listen to your body

Be aware of symptoms of dizziness, headache, excessive sweating, fatigue and confusion, muscle cramps or nausea; these are all signs of heat-related illness. If you experience these, seek shade, hydrate and cool down immediately. Check on children, older adults, pregnant people and people with chronic medical conditions, as they may overheat more quickly and need more frequent breaks and hydration.

Take breaks and avoid exertion, especially during the hottest parts of the day.