As summer reaches its height, now is an opportune time to focus on your health. High temperatures can result in serious heat-related illnesses including dehydration and over time even skin cancers.
An adapting your daily routine is key to enjoying summer activities without jeopardizing your health. Here are a few simple tips from experts:.
1. Stay Hydrated
Summertime activities, whether youth athletic camps, neighborhood pools or hiking trails, are great for your health. But as temperatures heat up so too does your risk for heat exhaustion and other dangerous health problems. Without adequate protection against heat exhaustion or other health risks.
Stay hydrated by sipping plenty of water throughout the day - even if you don't feel thirsty - because your body needs fluids for optimal functioning. Try spicing up your beverage with cucumber slices, berries or mint for an added dash of flavor!
Consume beverages low in sugar and caffeine that act as diuretics to increase water loss from your body, such as soda. Instead, opt for drinks like water or low-calorie sports beverages which will maintain proper hydration levels; watermelons, berries, peaches, apricots, cantaloupe leafy greens carrots and cucumbers all contain plenty of water to add healthy hydration into your summer diet!
2. Get Out in the Sun
Summer's sunshine can boost your spirits and open up more outdoor activities; but its heat can cause fluid loss through sweating, increasing the risk of dehydration. Drink plenty of water, avoid caffeinated beverages and try to limit sun exposure between 3 p.m. and 4 p.m. If necessary, take frequent breaks in shady areas while wearing loose-fitting clothing with wide brim hats to shield skin from UV rays.
UV radiation exposure can cause sunburn, hastening skin aging, and increase the risk of skin cancer. Along with staying hydrated, use a broad spectrum sunscreen with at least an SPF 30 and apply every two hours reapply it every time necessary. Don't forget elderly neighbors or family members as they could be more vulnerable to heat-related illnesses.
3. Stay Active
Summer is an ideal time for getting outside and staying active, not only due to physical benefits like increased energy levels. Exercise also has been shown to reduce depression and stress levels, increase immunity levels and lower risks associated with obesity, heart disease and diabetes.
As heat waves continue, it is essential that people take steps to protect themselves in the heat. If planning an intensive outdoor workout, be mindful to avoid peak sun hours and take frequent breaks for cooling off. Summit Health family medicine specialist Dr. Kimberly Barnum and internal medicine nurse practitioner Amber Gussoni both offer advice for staying active throughout summer - no matter your age or activity level.
Now is an excellent time to schedule annual physicals for yourself and your family members who may be at increased risk of serious health problems, like dementia. Also be sure to keep an eye out for elderly friends and neighbors who may need extra assistance during this heat wave.
4. Stay Cool
As temperatures in the United States continue to soar, it is essential that people take steps to stay cool and healthy during this heatwave. Heat-related illnesses have increased, prompting the Centers for Disease Control (CDC) to advise people to take additional safety precautions.
One effective strategy to stay cool during hot hours of the day and seek shade, is avoiding outdoor activities at those times and seeking relief in shaded areas. Wear light-weight loose clothing and apply an SPF 15 sunscreen before heading outside; apply again every two hours as necessary.
Be sure to drink lots of water to help stay hydrated and cool, while avoiding beverages containing caffeine or alcohol that could potentially dehydrate you.
Start eating refreshing foods and snacks during the summer, such as fruits, veggies and ice pops. Grilling can also be an enjoyable and healthy way to enjoy classic American fare like hot dogs and hamburgers according to Jennifer Donahue MD of Optum Family Medicine in Groton CT.
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