Summer brings sunshine, outdoor activities and longer days, but hot weather can also put extra stress on the body. High temperatures can lead to dehydration, heat exhaustion, sunburn and other health problems if proper precautions are not taken. A few simple habits can help you stay healthy, energetic and comfortable throughout the summer months.
Stay hydrated. Drinking enough water is one of the most important things you can do during hot weather. You lose more fluids through sweating when temperatures rise, even if you do not feel particularly thirsty. Keep a bottle of water with you and drink regularly throughout the day. Fresh fruits such as watermelon, oranges and strawberries can also contribute to your daily fluid intake. Limit excessive consumption of sugary drinks and caffeinated beverages, particularly when you are spending long periods outdoors.
Protect yourself from the sun. Sunlight is beneficial in moderation, but excessive ultraviolet (UV) exposure can cause sunburn and contribute to premature skin aging and skin cancer. Apply a broad-spectrum sunscreen with an appropriate SPF before going outdoors and reapply it as directed, especially after swimming or sweating. Wearing sunglasses, a wide-brimmed hat and lightweight clothing that covers the skin can provide additional protection.
Choose light and nutritious foods. Summer is an excellent time to include more fresh fruits and vegetables in your diet. Salads, leafy greens, berries, melons, cucumbers and other water-rich foods can help provide vitamins, minerals and fluids. Avoid heavy meals when temperatures are high, particularly during the hottest part of the day. Eating smaller, balanced meals can help you feel more comfortable and energetic.
Dress for the weather. Choose loose-fitting, lightweight and breathable clothing that allows air to circulate around your body. Natural or moisture-wicking fabrics can help manage sweat and keep you cooler. Light-colored clothing may also absorb less heat than dark colors.
Exercise safely. You do not have to stop exercising during summer, but you may need to adjust your routine. Exercise during the cooler parts of the day, such as early morning or evening, and drink plenty of fluids before, during and after physical activity. Reduce the intensity or duration of workouts during extremely hot or humid conditions. If you feel dizzy, weak, nauseous or unusually tired, stop exercising and move somewhere cool.
Keep your home cool. During very hot weather, spend time in air-conditioned or well-ventilated spaces whenever possible. Close curtains or blinds during the hottest part of the day to reduce indoor heat. Fans can improve air circulation, although they may be less effective when indoor temperatures become extremely high.
Get enough sleep. Hot nights can make sleeping difficult. Keep your bedroom cool, dark and comfortable, and use breathable bedding. Maintaining a regular sleep schedule can also help your body recover and maintain energy levels during busy summer days.
Take extra care of children and older adults. Young children and older adults can be particularly vulnerable to heat-related illness. Check on them regularly during very hot weather and make sure they have access to fluids and cool environments. Never leave children or pets inside a parked vehicle, even for a short period.
Recognize the warning signs of heat illness. Heavy sweating, weakness, headache, dizziness, nausea and muscle cramps can be warning signs that the body is struggling with heat. Move to a cooler location, rest and drink fluids. Confusion, fainting, seizures or loss of consciousness can indicate a medical emergency and require immediate medical attention.
Finally, remember that summer health is about balance. Enjoy outdoor activities, travel, exercise and time with family and friends, but plan around the heat and listen to your body. Staying hydrated, protecting your skin, eating well, getting enough rest and avoiding excessive heat can make summer safer and more enjoyable.
Contributed by GuestPosts.biz
