Summer is here, and with it comes the heat! With temperatures soaring, it’s important to take proper precautions to stay safe in the summer sun. From hydrating properly to avoiding overheating, there are plenty of ways to stay healthy and cool during those hot summer days.
Regardless of your age or activity level, it’s important to take steps to protect yourself from the effects of heat. Here are some summer safety tips that can help you beat the heat and have a great time this summer. But before that, let’s understand this topic even more.
Why is it important to take precautions against the heat?
When the body’s internal temperature gets too high, it can lead to heat exhaustion, heat stroke and other dangerous complications. Heat exhaustion is caused by dehydration and overexertion in hot temperatures. Furthermore, exposure to extreme heat can cause skin damage and impaired vision. To protect yourself from the heat, below are the safety tips everyone should take:
Apply Sunscreen:
The sun’s rays can be damaging to your skin, so it’s important to apply sunscreen before you go outside. Make sure to use a broad-spectrum SPF of 30 or higher and re-apply every two hours, even if you’re in the shade. While buying sunscreen, look for a product that is water resistant and offers UVA and UVB protection.
Furthermore, while applying sunscreen, pay special attention to your lips, ears, and the back of your neck. These areas can easily get burned if not properly covered. For lip care in summer, try using a lip balm with SPF 30 or higher.
Stay Hydrated:
It goes without saying, but many times due to busy schedules, we forget to drink enough water. Make sure you stay hydrated by drinking plenty of fluids throughout the day, even if you don’t feel thirsty. Avoid soda beverages and alcohol as they can make dehydration worse. To stay hydrated throughout the day, keep a large bottle of water with you at all times.
Avoid drinking cold water as it can cause cramps. Instead, try to drink lukewarm water as it helps the body absorb the liquid better and keeps you hydrated for longer. You can also have infused water or fruit juices to give yourself a boost.
Wear Light, Breathable Fabrics:
Choose lightweight and breathable fabrics such as cotton and linen when looking for clothing to wear during the summer. Avoid wearing synthetic and dark-colored fabrics, as they can trap heat and cause you to overheat. Aim for bright colors when choosing clothing, as these will reflect more of the sun’s rays.
Also, make sure your clothing is loose-fitting to allow for better air circulation and to help keep you cool. Finally, always wear a hat and sunglasses to protect your face from the sun’s rays. When there is more room for air to circulate, your body will stay cooler and more comfortable.
Take a cold shower once a day:
A cold shower can help keep your body temperature down and also give you a much-needed energy boost. This will help cool off your body and make you feel refreshed. Furthermore, avoid hot showers as they can make you more prone to heat exhaustion and dehydration. You can also use cool compresses or take a dip in a pool to keep your body temperature down.
If you enjoy swimming in the summer, make sure you take a break every 15 to 20 minutes and drink some water. Swimming for long periods of time without taking a break can lead to exhaustion and dehydration.
Have a nutritional diet:
Having a healthy diet can help you stay cool and boost your energy levels. Include plenty of vegetables, fruits, legumes, and whole grains in your meals to give yourself an energy boost. Fruits like watermelons and cucumbers have high water content and are great sources of electrolytes that will keep you hydrated on hot summer days.
Also, avoid processed and sugary foods, as these can make you more prone to heat exhaustion. Eating a balanced diet will give your body the essential nutrients and energy it needs to combat the heat.
Avoid excessive caffeine:
Caffeinated drinks can give you a quick boost of energy, but they can also cause dehydration. Too much caffeine in the summer can make your body temperature rise and make it harder to cool down. Avoid having too many caffeinated energy drinks, coffee, and soda, as these will increase your risk of becoming dehydrated.
Additionally, try to avoid alcohol, as it can increase dehydration and make you more prone to heat-related illnesses. If you do decide to drink alcohol in the summer, make sure you keep yourself hydrated by drinking plenty of water.
Carry cut fruits and water bottle when going out:
It is essential to carry a water bottle with you at all times when going outdoors, as dehydration can set in quickly. Also, having some cut fruits like oranges and apples can help keep your energy levels up on hot days. A piece of fruit will give you an instant boost of energy and help prevent heat exhaustion.
In addition, if you love to exercise outdoors, make sure you take short breaks and keep yourself hydrated. Avoid exerting yourself too much on hot days, as this can lead to serious health problems. Exercise early morning or in the evening when the sun is not as strong.
Watch signs of heat stress:
Heat exhaustion and heat stroke are two of the most common forms of heat-related illnesses. Symptoms such as dizziness, confusion, nausea, fatigue, and headaches can be a sign of heat exhaustion. If you experience these symptoms, it is important to take a break from the heat and rehydrate as soon as possible.
If your symptoms worsen, seek medical attention immediately. Heat stroke is an even more serious form of heat-related illness and is life-threatening. Symptoms include a high body temperature, rapid heartbeat, nausea, confusion, dizziness, and headache. If you experience any of these symptoms, seek medical attention immediately.
By following these simple tips and tricks, you can stay cool and safe during the summer. Make sure you keep yourself hydrated, wear loose-fitting and breathable clothing, and eat a balanced diet with plenty of fruits and vegetables to stay healthy in the summer months. Lastly, don’t forget your sunscreen!
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