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Most of us love the summer. It means warm weather, more opportunities for physical exercise, an abundance of fruit and vegetables, fresh air, vitamin D and generally feeling good. The down side is the hot Australian sun can be damaging to your health if you don鈥檛 take the necessary precautions.

Top tips for the beach

Like clockwork, when the weather warms up Aussies head out to the water. Swimming is a great way to socialise and be active, just keep in mind these safety guidelines. 

• Wear to alert people you have diabetes in case you get into trouble
• Pack plenty of snacks so you can stay longer if you want to
• Bring lots of water to drink so you keep well hydrated in the hot weather
• Don鈥檛 forget ; glucose gel pouches are excellent as you can attach them to your swimmers with a safety pin when in the water
• Wear protective footwear especially if at the beach or on rocky/rough surfaces. Thongs should be worn at public pools to protect feet from infections such as tinea
• Make sure you swim in a well patrolled area, and never swim alone.

Blood glucose levels and hot sun

• Make sure your blood glucose levels are above 7mmol/L before starting any exercise, especially swimming
• In addition to testing your blood glucose levels prior to exercise you should also check every 30 minutes during exercise and within three hours after exercise
• If you have type 1 diabetes check for ketones if your blood glucose level is over 15mmol/L or the upper limit your healthcare team has set for you.

Pack snacks and fluid

If you are out for the day remember to have plenty of snacks and drinks on hand.

• Aim for 15-30gms of carbohydrate for every 30-60 minutes of mild to moderate intensity exercise
• It’s easy to forget to hydrate when you are swimming but it is important to maintain your fluid intake. Around 150-250mls every 15-20 minutes is recommended.

Insulin storage

You may have to take your insulin with you on a day out so is very important while in the hot sun.

• Pack a cooler pack preferably with an ice brick to keep your insulin cool but not cold. Don鈥檛 put the ice brick directly onto the insulin
• Store the cooler pack out of direct sunlight (room temperature for insulin is 25 degrees)
• Pack a small sharps container to dispose of any sharps that have been used
• are a great option for storing your diabetes equipment.

Insulin pumps

If you are using an insulin pump it is advisable to store the pump in a cool place out of the direct sunlight.

• Pack a cooler pack to keep your insulin cool but not cold
• Some pumps are waterproof; however, if swimming in the ocean it is best to disconnect so the pump doesn鈥檛 accidently get lost or damaged
• You can disconnect your pump while swimming but blood glucose levels should be tested at least every hour during this time to ensure you are safe
• Pack a small sharps container to dispose of any sharps that have been used
• Pack an extra cannula set change just in case you need it.

For safe summer fun

• Pack extra hypo supplies/fast acting carbohydrates for the day
• Remember hypos can occur 12-24 hours post exercise so check your blood glucose levels regularly
• Keep up your fluids and drink regularly even if you don’t feel thirsty
• Upper body exercise may cause blood glucose levels to drop more, especially swimming
• Wear light coloured clothing and don’t forget to slip on a shirt, slop on some sun screen and slap on a hat. Choose a sunscreen with an SPF of at least 50 and ideally reapply every 90 minutes, and always after swimming.