6 Tips to stay healthy in Summer

It is known that extreme heat events involve high temperatures and sometimes high humidity. Although the level of temperature extremes may vary between regions, unusually high heat can have negative impacts on your health.

Symptoms of heat illness:

- dizziness or fainting

- nausea or vomiting

- headache

- rapid breathing and heartbeat

- extreme thirst (dry mouth or sticky saliva)

- decreased urination with unusually dark yellow urine

- changes of behaviour in children (like sleepiness or temper tantrums)

Summertime means longer days, sunshine, picnics, barbecues, and kids out of school. Here’s how to make the most of your summer and stay healthy, too.

1- Stay refrigerant and hydrated

Drink plenty of water even if you do not feel thirsty, check the colour of your wee, if it’s pale you’re drinking enough.

Drink lots of water, at least two to four cups upon rising in the morning, and similar amounts for your activities and exercises. Carry water with you in a hard plastic container whenever you go out. You may also carry a travelling water filter with you. So it is implausibly vital to keep yourself hydrated by drinking at least eight to nine glasses of water a day.

2- Regular physical activity

Exercise in the morning or evening, when it’s likely to be cooler outdoors. If possible, exercise in shady areas. If it’s too hot to go out, work out at the gym, or walk laps or climb stairs inside an air-conditioned building. Don't forget to drink water before, during and after physical activity.

3- Have smaller and lighter meals

You must have small and light meals as part of your summer health care routine. Avoid heavy stuff in your meals like fast food, junk food, etc. Heavy food is difficult to digest, makes you lazy, and increases your cholesterol, which badly affects your health. Instead, focus on a lighter meal like salad, fruit, green drinks, etc., that doesn’t require much time to digest. You should also consider leafy vegetables in your meals regularly in the summers.

Summer is the perfect time to enjoy an outdoor meal with friends and family. Refreshing salads, melons, and berries add color and flavor to picnics and cookouts.

4- Have necessary nutritional supplements

Proper nutritional supplements can support you with greater physical energy and increase your summer activities. The B-complex vitamins relax the nervous system and are pretty helpful for cellular energy production. The other antioxidants protect your body from stress, chemical pollutants, and the biochemical by-products of exercise.

5- Stay safe in the sun

Most skin cancers are caused by too much exposure to ultraviolet (UV) rays from the sun and manmade sources like tanning booths. Protect your skin from the sun when you go outside, especially during the long, warm summer days.

- Cover up: When you are out in the sun, wear clothing and a wide-brimmed hat to protect as much skin as possible. Protect your eyes with sunglasses that block at least 99% of UV light.

- Use a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30. Put more on at least every 2 hours, and after swimming or sweating.

6- Keep your body cool

- Drink cold drinks and eat smaller cold meals such as salads and fruit.

- Take cool showers or baths.

- Put wet towels or cool packs on your arms or neck or put your feet in cool water.

- If you have an air conditioner with a thermostat, keep it set to the highest setting that is comfortable (somewhere between 22ºC/72ºF and 26ºC/79ºF). This will reduce your energy costs and provide you with needed relief. If you are using a window air conditioner, cool only one room where you can go for heat relief.

After the heat has passed, you have to continue to drink plenty of fluids so your body can get back in balance and take time to rest and recover as coping with extremely hot weather can be very tiring.

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6 Tips to stay healthy in Summer