Safely Enjoying the Beach This Summer

The beach is a perfect place to relax, soak up the sun, and enjoy a variety of fun activities like swimming, volleyball, and surfing. However, while it offers an ideal setting for leisure and recreation, it also presents certain risks that can impact your health and well-being. From sunburns to dehydration and slips and falls, understanding how to enjoy the beach safely will help ensure you make the most of your time by the water. Here’s how you can stay safe and healthy while soaking in the sun and fun this summer.

1. Protect Your Skin from the Sun

One of the most important considerations when spending time at the beach is protecting your skin from harmful UV rays. Prolonged exposure to the sun can lead to painful sunburns and increase the risk of skin cancer. Here’s how to safeguard your skin:

Use Sunscreen Regularly

Choose a broad-spectrum sunscreen with SPF 30 or higher and apply it generously to all exposed skin. Be sure to cover areas like your face, neck, back, shoulders, and the tops of your feet. Reapply every two hours, or more often if you’re sweating or swimming. Don’t forget to use a water-resistant formula if you plan to swim.

Seek Shade

While sunscreen is vital, it’s also important to seek shade when possible, especially during peak sun hours (10 a.m. to 4 p.m.). Set up an umbrella or find a natural shade source like a tree or pavilion to give your skin a break.

Wear Protective Clothing

In addition to sunscreen, consider wearing sun-protective clothing, such as hats with wide brims and UPF-rated swimwear. Sunglasses with UV protection are also essential to protect your eyes from the sun’s glare.

2. Stay Hydrated

When spending time outdoors in the sun, especially near the water, it’s easy to become dehydrated. Dehydration can lead to fatigue, dizziness, and even heat exhaustion or heatstroke. To avoid this, keep the following tips in mind:

Drink Plenty of Water

Drink water throughout the day, even if you don’t feel thirsty. The body loses fluids due to the heat, sweat, and exposure to the sun, so make sure to replenish them regularly. Carry a reusable water bottle with you to the beach and take sips throughout the day.

Limit Caffeine and Alcohol

Caffeinated beverages and alcohol can increase dehydration. While enjoying a cold drink on the beach can be refreshing, be sure to balance these drinks with plenty of water to stay properly hydrated.

3. Be Mindful of Water Safety

Whether you’re swimming, surfing, or just wading in the shallows, water safety is a crucial concern. Drowning can happen quickly and unexpectedly, even for strong swimmers. Follow these safety tips to protect yourself and others while in the water:

Know the Water Conditions

Before entering the water, check for any potential hazards, such as strong currents, rip tides, or jellyfish. Pay attention to lifeguard warnings or beach flags, which indicate water conditions.

Swim in Designated Areas

Always swim in designated swimming areas where lifeguards are on duty. These areas are typically marked and safe for swimming. Avoid swimming in areas with boats or jet skis, as these can create dangerous conditions.

Stay Within Your Limits

If you’re not a strong swimmer or unfamiliar with the beach, stay close to shore and avoid swimming in deep water. It’s also essential to take breaks when needed and never swim alone.

4. Take Care of Your Feet

Beaches are beautiful, but they can also be tough on your feet. From hot sand to sharp objects, here’s how you can protect your feet:

Wear Foot Protection

Consider wearing water shoes or sandals to protect your feet from hot sand, sharp rocks, or debris on the beach. This is especially important if you’re walking on uneven terrain or exploring rocky shorelines.

Avoid Walking Barefoot on Hot Sand

Hot sand can burn your feet, causing discomfort and potential blisters. If walking barefoot is your choice, do so in the early morning or in the evening when the sand is cooler.

5. Protect Your Health with Proper Hygiene

Beach environments can harbor bacteria and germs, so it’s essential to practice good hygiene to prevent infections and illnesses.

Wash Your Hands Regularly

After handling beach equipment, eating, or using public restrooms, wash your hands thoroughly with soap and water or use hand sanitizer. This helps reduce the spread of harmful bacteria and viruses.

Shower After Swimming

If you’ve been swimming in the ocean, be sure to rinse off after you get out of the water. Ocean water may contain bacteria and pollutants that can cause infections or skin irritations.

6. Watch for Signs of Overexposure or Injury

Even with all the precautions, it’s important to listen to your body and recognize the signs of overexposure or injury. These can include:

Sunburns and Heat Exhaustion

If you begin feeling nauseous, lightheaded, or excessively thirsty, you may be experiencing heat exhaustion. Seek shade, drink water, and rest. If you experience sunburns, apply aloe vera gel or cooling lotions to soothe the skin.

Cuts, Scrapes, or Jellyfish Stings

If you suffer a cut or scrape on the beach, clean the wound with clean water and apply antiseptic. In case of a jellyfish sting, rinse the affected area with vinegar to neutralize the toxins, and seek medical attention if necessary.

7. Protect the Environment

Finally, while enjoying the beach, be mindful of the environment. The beach is a beautiful and delicate ecosystem, and it’s important to help preserve it for future generations. Keep the following tips in mind:

Dispose of Trash Properly

Always clean up after yourself by disposing of trash in the proper containers. Bring a reusable bag for your trash, and avoid leaving anything behind that could harm wildlife or pollute the environment.

Respect Wildlife and Nature

Don’t disturb wildlife, and be careful not to step on or damage plants and animals. Respect all rules and regulations about environmental conservation at the beach.

Conclusion

With the right precautions, a day at the beach can be a safe and enjoyable experience for everyone. By protecting your skin from the sun, staying hydrated, practicing water safety, and being mindful of your overall health, you can ensure that you make the most of your time at the beach. Whether you’re swimming, building sandcastles, or simply lounging under an umbrella, safe beach practices will help you create lasting memories while keeping your well-being in mind.


If you have any questions or concerns about your health before heading to the beach, Peak Performance Chiropractic can help guide you in preparing your body for an active summer.

Bethany Wolcott

D’Youville Chiropractic ‘26

The Long and Short of It: Understanding Leg Length Discrepancies

By S21 GMB • June 23, 2025
When your pants always seem uneven or one shoe wears out faster than the other, it might not be your laundry or the way you walk — it could be a leg length discrepancy. But before you panic or break out the measuring tape, let’s break down what this actually means and how chiropractic and massage therapy can help even things out (literally and figuratively). There are two main types of leg length discrepancies: anatomical and functional . While they may present similarly — hip imbalances, lower back pain, uneven walking patterns — their root causes (and therefore their treatments) are very different. Let’s dive into the difference between the two, how we diagnose them, and how your friendly neighborhood chiropractor or massage therapist can help.

Runner’s Knee: What It Is, Why It Happens, and How to Keep On Running

By Sahil's Development Team • June 16, 2025
If you’ve ever gone for a run and come home with an achy, nagging pain around your knee, you might have experienced the all-too-common condition known as Runner’s Knee. But don’t let the name fool you — you don’t have to be a marathoner to be affected. Runner’s Knee can strike casual joggers, weekend warriors, or even people who rarely run but take a long walk or hike.  At Peak Performance, we see lots of patients who are sidelined by this pesky knee pain. The good news? It’s treatable, manageable, and very often preventable. Let’s dive into what Runner’s Knee actually is, how it occurs, how to treat it, and how to keep it from coming back.

Meet Your Nervous System

By S21 GMB • June 9, 2025
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Integrating Chiropractic Care into Pediatric Health

By S21 GMB • June 2, 2025
Children are constantly growing, learning, and exploring the world around them. From their first steps to their time spent in school and on the playground, their bodies undergo continuous physical stress and development. While pediatric health often focuses on nutrition, vaccinations, and regular checkups, spinal health is sometimes overlooked. Chiropractic care offers a safe, effective way to support proper growth, posture, and overall well-being in children.

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By S21 GMB • May 28, 2025
Two of our talented massage therapists, Jerardo & Jesse, had the pleasure of participating in the Mother Like No Other Retreat provided by Hope Rises & the New Era Cap Foundation. Providing Therapeutic massage to 25 incredible women was a gift!

10 Things You Need to Know About Arthritis!

By S21 GMB • May 26, 2025
Arthritis is a common yet often misunderstood condition that affects millions of people across the world. While it’s often associated with aging, arthritis doesn’t discriminate — it can impact people of all ages, from children to seniors. Living with arthritis can mean dealing with pain, stiffness, and a decreased ability to move comfortably. Fortunately, there are many ways to manage arthritis and improve your quality of life, including chiropractic and massage care. Here are 10 essential things you need to know about arthritis, including the role our team in Buffalo, NY can play in helping you feel better and stay active.

Lower Cross Syndrome: What It Is and How to Fix It

By Sahil's Development Team • May 19, 2025
If you’ve ever felt nagging lower back pain, persistent tightness in your hips, or a sense of imbalance between your core and legs, you might be dealing with something called Lower Cross Syndrome (LCS). While it sounds complex, LCS is actually a common muscular imbalance that many people—especially those with sedentary jobs or intense training routines—experience.  The good news? It’s manageable, preventable, and treatable. And Peak Performance, your local chiropractic and massage therapy team, can be part of the solution.

Chiropractic Care for Seniors: Maintaining Mobility and Quality of Life

May 12, 2025
As we age, maintaining good mobility and quality of life becomes a top priority. While physical changes like joint stiffness, muscle weakness, and decreased flexibility are a natural part of the aging process, there are ways to manage these changes and maintain an active, fulfilling lifestyle. Chiropractic care for seniors can play a vital role in enhancing mobility, reducing pain, and improving overall well-being. In this blog post, we’ll explore the many benefits of chiropractic care for seniors and how it can help you age gracefully while maintaining your independence. 1. Understanding Chiropractic Care Chiropractic care focuses on the relationship between the spine and the nervous system, emphasizing manual adjustments to the spine and joints to alleviate pain, improve mobility, and support overall health. Chiropractors are highly trained to diagnose and treat musculoskeletal conditions, particularly those involving the spine, joints, and soft tissues. For seniors, chiropractic care is not just about alleviating pain; it's also about improving function, preserving mobility, and supporting the body’s natural ability to heal itself. Chiropractic adjustments are a safe, non-invasive way to promote spinal health, improve posture, and help manage the discomfort that often comes with aging. 2. The Aging Body: Common Challenges for Seniors As we age, the body undergoes several natural changes that can impact mobility and quality of life. These changes often include: Decreased Flexibility: As muscles and connective tissues lose elasticity, seniors often experience joint stiffness and reduced range of motion. This can make simple tasks like bending, reaching, and walking more difficult. Osteoarthritis: This common condition involves the gradual breakdown of cartilage in the joints, leading to pain, swelling, and decreased function. It can affect various areas of the body, including the knees, hips, and spine. Postural Changes: Over time, poor posture habits can lead to misalignments in the spine, contributing to back pain, muscle tension, and limited mobility. Falls and Balance Issues: As the body’s balance system weakens with age, seniors are at higher risk of falls. Chiropractic adjustments can help improve balance and reduce the risk of falls by promoting proper spinal alignment and improving joint function. 3. How Chiropractic Care Benefits Seniors Chiropractic care offers a variety of benefits for seniors looking to maintain mobility and quality of life. Below are some of the key advantages: Pain Relief One of the most common reasons seniors seek chiropractic care is to address chronic pain. Whether it’s back pain, neck pain, arthritis, or headaches, chiropractic adjustments can help alleviate discomfort by restoring proper alignment to the spine and joints. This helps to reduce pressure on nerves, improve circulation, and promote the body’s natural healing processes. Improved Mobility and Flexibility Chiropractic adjustments can improve joint mobility, helping seniors regain flexibility and increase their range of motion. This is especially beneficial for individuals suffering from arthritis or age-related stiffness. By restoring alignment and function to the joints, chiropractic care can reduce pain and improve overall movement, making it easier to perform daily activities and enjoy recreational pursuits. Enhanced Posture As we age, our posture tends to decline, leading to slumping, rounded shoulders, or forward head posture. This can result in back and neck pain, muscle fatigue, and limited mobility. Chiropractic adjustments help realign the spine and improve posture, reducing strain on the muscles and joints. Better posture can also increase energy levels and reduce discomfort, allowing seniors to feel more comfortable and confident in their daily lives. Injury Prevention and Fall Risk Reduction Chiropractic care can help improve balance, coordination, and overall physical function. This is especially important for seniors who may have an increased risk of falls. Through regular adjustments, chiropractic care helps keep the nervous system functioning optimally, enhancing balance and coordination. Additionally, chiropractic care can identify and treat musculoskeletal imbalances that may contribute to falls, such as hip misalignments or weakened muscles. Stress Relief and Better Sleep Chronic pain and tension can increase stress and make it difficult to get a good night’s rest. Chiropractic care can help reduce muscle tension and alleviate pain, leading to a greater sense of relaxation and reduced stress. By improving spinal alignment and supporting the body’s natural healing processes, chiropractic adjustments can promote better sleep and improve overall emotional well-being. Support for Other Health Conditions Chiropractors don’t just treat musculoskeletal issues. They can also help seniors manage a variety of other health conditions, such as: Headaches: Chiropractic adjustments can reduce the frequency and severity of tension headaches and migraines by improving spinal alignment and reducing muscle tension. Digestive Issues: Misalignments in the spine can affect nerve function, leading to digestive issues like constipation. Chiropractic care can help improve nerve communication, promoting healthy digestion. Sciatica: Many seniors experience sciatica, which is a sharp pain that radiates down the leg. Chiropractic adjustments can alleviate pressure on the sciatic nerve and reduce pain. 4. Safety and Considerations for Seniors Chiropractic care is generally considered safe for seniors, but as with any medical treatment, it’s important to consider individual health conditions. Before beginning chiropractic care, seniors should consult with their primary care provider to ensure that chiropractic adjustments are appropriate for their specific needs. Some seniors may have certain health conditions, such as osteoporosis, severe arthritis, or recent surgeries, that require modifications to their chiropractic treatment plan. Chiropractors are skilled at tailoring their techniques to accommodate these conditions and ensure that the care provided is safe and effective. Additionally, seniors should choose a chiropractor who is experienced in working with older adults. A knowledgeable chiropractor will understand the unique needs and concerns of seniors and will be able to develop a treatment plan that supports their health goals. 5. The Importance of Regular Care For seniors, chiropractic care is most effective when it is part of a regular maintenance routine. While one or two adjustments may provide temporary relief, regular visits to the chiropractor can help sustain improvements in mobility, pain levels, and overall health. Chiropractic care can complement other health practices such as physical therapy, exercise, and a healthy diet, allowing seniors to maintain an active and independent lifestyle for years to come. Conclusion Chiropractic care is an excellent option for seniors looking to maintain mobility, manage pain, and enhance their overall quality of life. With its emphasis on spinal health, mobility, and pain relief, chiropractic care can help seniors stay active, improve their posture, reduce the risk of falls, and support their overall well-being. By working closely with a chiropractor who understands the unique needs of older adults, seniors can enjoy greater mobility, independence, and vitality well into their golden years. If you’re a senior looking to improve your mobility or address age-related discomfort, consider reaching out to a chiropractor to learn how chiropractic care can support your health and enhance your quality of life. Bethany Wolcott D’Youville Chiropractic ‘26

Seasonal Wellness: Preparing Your Body for Summer Sports

By Solution21 Team • May 5, 2025
As temperatures rise and the days grow longer, summer sports enthusiasts take to the fields, courts, and waters to enjoy their favorite activities. Whether you’re playing soccer, swimming, cycling, or engaging in outdoor workouts, preparing your body for the unique physical demands of summer sports is crucial for performance and injury prevention. A targeted approach to conditioning, hydration, and recovery can help you stay active and injury-free throughout the season. The Physical Demands of Summer Sports Summer sports often involve high-intensity movement, endurance, and exposure to environmental factors like heat and humidity. Common physical challenges include: Cardiovascular Endurance: Many summer activities, such as running, cycling, and swimming, require sustained energy and stamina. Agility and Speed: Sports like soccer, tennis, and basketball demand quick movements and rapid directional changes. Strength and Power: Activities like beach volleyball and wakeboarding require muscular strength to generate force and maintain control. Heat Adaptation: Exercising in hot weather adds stress to the body, increasing the risk of dehydration and heat exhaustion. Understanding these factors helps you tailor your training and recovery strategies to maximize performance and safety. Pre-Season Conditioning: Building Strength and Endurance To prepare your body for the demands of summer sports, focus on a well-rounded training program that includes: 1. Cardiovascular Training Boosting your endurance ensures that you can sustain activity over extended periods. Consider: Interval Training: Alternating between high-intensity bursts and low-intensity recovery improves stamina. Cross-Training: Mixing activities like cycling, swimming, and running helps build overall cardiovascular fitness while preventing overuse injuries. Heat Acclimatization: Gradually increasing outdoor workout time allows your body to adapt to higher temperatures. 2. Strength Training Strengthening muscles reduces the risk of injury and enhances performance. Key areas to target include: Lower Body: Squats, lunges, and calf raises improve power and stability. Core Strength: Planks, Russian twists, and medicine ball exercises enhance balance and coordination. Upper Body: Push-ups, pull-ups, and shoulder presses support sports that require upper-body endurance, such as swimming and tennis. 3. Flexibility and Mobility Work Flexibility and mobility exercises help prevent muscle tightness and improve range of motion. Incorporate: Dynamic Stretching: Before activity, perform movements like leg swings and arm circles to warm up muscles. Static Stretching: After workouts, hold stretches for 20-30 seconds to release tension and improve flexibility. Foam Rolling: Helps reduce muscle tightness and improve circulation. 4. Sport-Specific Drills Practicing movements specific to your sport enhances performance and reduces the likelihood of injury. Examples include: Lateral drills for soccer and basketball Plyometric exercises for explosive movements in tennis and volleyball Stroke drills for swimming efficiency Preventing Common Summer Sports Injuries Increased activity levels and warm weather conditions raise the risk of sports-related injuries, including: Muscle Strains: Overuse or inadequate warm-ups can lead to strains in the hamstrings, quadriceps, or shoulders. Heat-Related Illnesses: Dehydration and prolonged sun exposure can cause heat exhaustion or heat stroke. Joint Injuries: High-impact activities may result in knee, ankle, or wrist injuries. Sunburn and Skin Damage: Outdoor sports increase exposure to harmful UV rays, leading to burns and long-term skin damage. Injury Prevention Strategies: Hydrate Adequately: Drink water throughout the day and replenish electrolytes lost through sweat. Wear Proper Gear: Choose footwear and protective equipment suited to your sport. Apply Sunscreen: Use a broad-spectrum sunscreen with SPF 30 or higher. Listen to Your Body: Rest when needed to avoid overtraining and fatigue. Recovery and Post-Activity Care Recovery and Post-Activity Care A proper recovery routine ensures that your muscles heal and your energy levels stay optimal. Key components of recovery include: 1. Active Recovery Engaging in light activity, such as walking, yoga, or swimming, promotes circulation and reduces muscle soreness. 2. Nutrition for Recovery Eating nutrient-dense foods helps replenish energy stores and repair muscles. Focus on: Protein: Supports muscle repair and growth (e.g., lean meats, fish, tofu, eggs). Carbohydrates: Restore glycogen levels for sustained energy (e.g., whole grains, fruits, vegetables). Healthy Fats: Reduce inflammation and support recovery (e.g., avocados, nuts, olive oil). 3. Chiropractic and Massage Therapy Chiropractic adjustments help maintain spinal alignment and joint mobility, reducing strain and enhancing performance. Sports massage aids muscle relaxation and reduces the risk of overuse injuries. 4. Sleep and Rest Final Thoughts Summer sports provide an exciting way to stay active, but proper preparation is key to preventing injuries and maximizing enjoyment. By focusing on pre-season conditioning, adopting injury prevention strategies, and prioritizing recovery, you can perform at your best all summer long. If you’re looking to enhance your athletic performance and prevent injuries, schedule a visit with Peak Performance Chiropractic. Our team can help with mobility, strength, and injury prevention strategies tailored to your summer sports activities. Bethany Wolcott D’Youville Chiropractic ‘26
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