The bright summer sun along with rising temperatures brings lethargy and tiredness. The scorching heat drains all your energy and makes you feel drowsy the entire time. Heat also brings a lot of health issues like migraines, dehydration, heat strokes, exhaustion and so on.
The World Health Organization (WHO) stated, “Temperature extremes can also worsen chronic conditions, including cardiovascular, respiratory, and cerebrovascular disease and diabetes-related conditions.”
Another study published by Johns Hopkins Medicine says that extreme heat conditions can cause heat cramps, heat stroke and heat exhaustion.
To keep these issues at bay, it is crucial to be mindful of how to stay healthy and comfortable in the rising temperatures. Here are some essential dos and don'ts to keep in mind during the summer months.
Do Stay Hydrated
Staying hydrated is the first thing you should pay attention to during summers. It is one of the most critical aspects of summer health. Drink plenty of water throughout the day to avoid dehydration. In summer heat our body tends to lose a lot of fluids through sweat. Hence, to gain the lost electrolytes back, it is important to drink plenty of fluids like fruit juices, coconut water, and buttermilk.
Don't Overexert Yourself
Practicing intense exercise during summer can lead to health-related issues like heat stroke and exhaustion. Avoid strenuous activities, especially during the hottest parts of the day. If you must exercise, do so in the early morning or late evening when the sun is less intense.
Do Wear Sunscreen
It is of utmost importance to protect your skin from the harmful effects of UV rays of the sun. Before stepping outdoors, make sure you have applied sunscreen on your skin with a high SPF. Reapply every few hours, especially after swimming or sweating.
Don't Forget Your Sunglasses and Hat
The UV rays of the sun not only can harm your skin but can also affect your eyes. As per Johns Hopkins Medicine, UV rays can cause corneal damage, cataracts and macular degeneration are all possible chronic effects from UV exposure and can ultimately lead to decreased vision. Wear sunglasses that block UV rays to protect your eyes. Additionally, wearing a wide-brimmed hat can help protect your face and neck from sunburn.
Do Eat Light and Fresh
Summer is the perfect time to indulge in fresh fruits and vegetables. Opt for light, refreshing meals that are easy to digest, such as salads, smoothies, and grilled vegetables.
Don't Eat Heavy or Spicy Foods
Avoid heavy, greasy, or spicy foods that can increase body heat and make you feel uncomfortable. Instead, opt for lighter, cooling foods that can help regulate your body temperature.
Do Stay Cool
Stay indoors during the hottest part of the day and use fans or air conditioning to keep cool. If you must go outside, seek shade and wear light, breathable clothing.
Don't Stay in the Sun for Too Long
Limit your exposure to direct sunlight, especially during peak hours (10 am to 4 pm). Prolonged exposure can lead to sunburn, heat exhaustion, and heatstroke.
Do Stay Informed
Keep an eye on the weather forecast and be aware of heat advisories in your area. Stay informed about the signs and symptoms of heat-related illnesses.
Don't Ignore Signs of Heat Exhaustion or Heatstroke
If you experience symptoms such as dizziness, nausea, headache, rapid heartbeat, or confusion, seek medical attention immediately. These could be signs of heat exhaustion or heatstroke, which can be life-threatening if not treated promptly.
Conclusion
By following these dos and don'ts, you can stay healthy, comfortable, and safe during the summer months. Remember to listen to your body, stay hydrated, and take precautions to avoid the negative effects of extreme heat.