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.
Read more: 7 Natural ways to increase your blood Oxygen during summer
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.
Read more: 7 Wrong habits that harm the digestive system without realizing it.
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.
Read more: 7 Effective Skin whitening and brightening supplements in 2022
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.
Read more: 6 reasons to try the Mediterranean diet for better health and easy tips for starting it
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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