Summer Outdoor Health Tips: Stay Safe and Well in Maine

Maine summers offer beautiful, long days perfect for outdoor activities like gardening, hiking, and paddling. However, the season also brings health risks such as sun damage, tick-borne illnesses, allergies, heat stress, and gardening injuries. Most of these hazards can be prevented with awareness and good habits. 

In this article, Mainely Primary Care provides practical outdoor health tips to help keep you and your family safe and healthy throughout the summer.

Sun Protection: Don’t Let Maine’s Mild Skies Fool You

Maine’s mild summer temperatures don’t reduce the risk of UV radiation. UV exposure can cause skin cancer, premature aging, and eye damage.

• Apply broad-spectrum SPF 30+ sunscreen 15 minutes before going outdoors; reapply evApply broad-spectrum SPF 30+ sunscreen 15 minutes before going outdoors; reapply every 2 hours or after swimming/sweating.

• Wear protective clothing like lightweight long sleeves, wide-brimmed hats, and UV-blocking sunglasses.

• Seek shade during peak UV hours (10 a.m. to 4 p.m.).

• Regularly check skin for new or changing moles, spots, or growths to detect skin cancer in its earliest and most treatable stages.

Ticks Are Maine’s Most Serious Summer Health Risk

Maine consistently ranks among the top states for Lyme disease, and blacklegged ticks (deer ticks) are now found across virtually the entire state — not just wooded or rural areas. Ticks are active any time temperatures are above freezing, but summer outdoor activity dramatically increases exposure. Lyme disease, anaplasmosis, and babesiosis are all tick-borne illnesses present in Maine, and all are preventable.

• Use EPA-registered tick repellents containing DEET (20–30%), picaridin, or IR3535 on skin and clothing. Permethrin-treated clothing provides excellent additional protection.

• Stick to the center of trails when hiking and avoid brushing against tall grass, leaf litter, or low shrubs where ticks wait.

• Do a full-body tick check every time you come indoors — paying close attention to the scalp, behind the ears, underarms, groin, and the backs of knees. Check children and pets too.

• Remove attached ticks promptly using fine-tipped tweezers, grasping as close to the skin as possible. A tick generally needs to be attached for 36–48 hours to transmit Lyme disease — early removal matters.

• Know the symptoms: the classic bull’s-eye rash (erythema migrans), fever, fatigue, headache, and joint pain. Contact your provider promptly if you develop symptoms after a tick bite.

Seasonal Allergies: Managing Pollen Season in the Pine Tree State

Spring pollen season transitions directly into summer grass and weed pollen in Maine. For the nearly one in four Americans who suffer from seasonal allergic rhinitis, summer outdoor time can mean itchy eyes, a runny nose, sneezing, sinus congestion, and fatigue that undermines the joy of being outside.

•        Check pollen counts daily (available through weather apps and the American Academy of Allergy, Asthma & Immunology website) and plan high-exertion outdoor time for lower-count days or after rain.

•        Shower and change clothes after spending extended time outdoors to remove pollen from skin and hair.

•        Keep windows closed on high-pollen days and use air conditioning to filter indoor air.

•       Talk to your provider if over-the-counter antihistamines are not enough. Allergy testing, prescription treatments, or immunotherapy may offer more effective long-term relief.

Gardening Safety: Protecting Your Body While Tending Your Garden

Gardening is one of Maine’s most beloved summer pastimes — and one of the most underestimated sources of summer injury and illness. Repetitive strain, overexertion, sun exposure, insect stings, and contact with irritating plants are all common garden-related health issues.

•      Warm up and stretch before digging, raking, or lifting. Treat gardening like the physical activity it is — back injuries and muscle strains are among the most frequent complaints we see from gardeners.

•        Wear gloves and long sleeves to protect against cuts, splinters, contact dermatitis from plants like wild parsnip or poison ivy, and — yes — ticks lurking at ground level.

•        Stay hydrated and take breaks: even on cooler Maine days, physical exertion in the sun can lead to dehydration or heat exhaustion more quickly than expected.

•        Be cautious with soil and compost: gardeners are at slightly elevated risk for tetanus from soil-contaminated cuts. Ensure your tetanus booster is up to date (every 10 years).

Heat and Hydration: Staying Cool When Temperatures Climb

Maine summers are increasingly punctuated by heat waves that can push temperatures into the 90s. Heat exhaustion and heat stroke are genuine risks, particularly for older adults, young children, people with chronic health conditions, and anyone engaged in prolonged physical activity.

•        Drink water consistently throughout the day, not just when you feel thirsty. Thirst is a late sign of dehydration, especially during physical exertion.

•        Recognize the warning signs of heat exhaustion: heavy sweating, cool and pale skin, nausea, weakness, and a rapid pulse. Move to a cool area, hydrate, and rest immediately.

•       Heat stroke is a medical emergency. High body temperature (103°F+), hot and red skin, rapid, strong pulse, and confusion require a 911 call without delay.

A Few More Summer Health Reminders for Maine Outdoor Lovers

•        Water safety: Always wear a life jacket when boating and never swim alone. Maine’s lakes and ocean waters are cold even in summer and can cause rapid fatigue or cold shock.

•        Insect stings: If you have a known bee or wasp allergy, carry your epinephrine auto-injector and make sure those around you know how to use it.

•        Poison ivy and wild parsnip: Both are abundant in Maine and cause significant skin reactions. Learn to identify them and wash exposed skin immediately with soap and water if contact occurs.

•        Foot health on trails: Proper footwear prevents blisters, ankle sprains, and cuts. Break in new hiking boots before committing to long trails.

Conclusion - Prevention and Awareness Are Key to Enjoying Maine Summers Safely

Maine summers are best enjoyed outdoors with proper preparation. Awareness and prevention—like checking for ticks, applying sunscreen, and stretching—are crucial to staying healthy and avoiding long recovery times. If you experience any summer health concerns such as tick bites, allergic rashes, or heat symptoms, don’t hesitate to seek help.

Have a Summer Health Concern? Contact Us Today - Our team offers evaluations for tick bites, allergies, skin checks, and heat illness follow-up to keep you healthy all season. Schedule an appointment and enjoy Maine summers safely and fully.

Member Resources - Quickly schedule appointments, manage payments, and access your patient information through the links below. If you need assistance or can’t find what you’re looking for, please feel free to contact us anytime—we’re here to help!

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