We can’t all live in Alaska during the summer and enjoy a modest 70 degrees, so here are my best tips for beating the heat when you’re in a hot climate: Lots of water, wear sunscreen, & enjoy the watermelon.
Most people know that they should drink plenty of fluids during the summer, especially water, to stay hydrated and beat the heat. What many people don’t know is that there are other ways to stay cool and healthy during the hottest months of the year. In this article, you will learn about eight simple tips that can help you stay safe and comfortable all summer long.
I know I always want to make the most of the day, and you do as well I’m sure. Sometimes staying indoors just isn’t an option, we all have stuff to do. Keep in mind the sun is at its strongest from 10 am to 4 pm. It’s best to stay out of the sun during those hours. If you have to be outside, make sure to wear sunscreen and a hat to protect your skin. Drink plenty of fluids, especially water, to stay hydrated. To keep cool, stay in the shade as much as possible. Wearing loose, light-colored clothing will help keep your body temperature down as well. If you’re going to be out during the hottest part of the day, it’s best to avoid strenuous activity. Once you’re back inside you’ll likely want to take a cool-down shower or to help lower your body temperature. Don’t make it ice cold, this could shock your system. A lukewarm shower is best. Drink fruit juices and eat foods high in water content to help stay hydrated. Watermelons, cucumbers, cantaloupes, and strawberries are all good choices.
Drink plenty of fluids, even if you’re not thirsty.
Your body needs fluids to function properly, so it’s important to stay hydrated, especially in hot weather. Drink eight glasses of water or other non-alcoholic beverages every day, and more if you’re sweating excessively. Avoid sugary drinks, caffeinated beverages, and alcohol, which can dehydrate your body.
Some of my favorite ways to cool down with beverages are highly hydrating options like coconut water. If you want something a little more flavorful, try adding lemon or mint to your water for a refreshing twist. Iced herbal teas are another great option, and you can even make them ahead of time and keep them in the fridge for when you need a quick pick-me-up.
The best drinks for maintaining hydration and cooling you down are caffeine and alcohol-free. Drinking caffeine and alcohol can actually dehydrate you, so it’s best to avoid them during the summer. Stick to drinking water.
If you start to feel overheated, dizzy, or lightheaded, get out of the heat and into a cool, air-conditioned space as soon as possible.
Wear sunscreen whenever you’re outdoors
Sunscreen helps protect your skin from the sun’s harmful rays. Look for a sunscreen with an SPF of 30 or higher that provides broad-spectrum protection, which means it protects against both UVA and UVB rays. Apply sunscreen generously to all exposed skin, including your face, neck, ears, and hands. Reapply sunscreen every two hours, or more often if you’re sweating or swimming.
Wear light color loose fitting clothes while outside
Dark colors absorb more heat than light colors, so it’s best to wear light-colored clothing in hot weather. Clothing made from natural fibers like cotton and linen is more breathable than synthetic fibers like polyester, so it will help keep you cooler. If you’re going to be out in the heat for a long period of time, consider wearing a hat or other head covering to protect your head and face from the sun. Don’t forget your sunglasses to protect your eyes as well.
When it’s hot outside, your body has to work harder to maintain a normal temperature. This can put a strain on your body, especially if you have a chronic medical condition. If you have a heart or respiratory condition, such as asthma or COPD, be sure to follow your doctor’s instructions on how to stay safe in hot weather.
Exercise early morning or late evening when it’s cooled down
If you want to exercise outdoors, the best times to do so are in the early morning or late evening when it’s cooler. Avoid exercising in the middle of the day when the sun is at its strongest. If you must exercise during the day, be sure to stay in the shade as much as possible and to wear light-colored, loose-fitting clothing. Drink plenty of fluids before, during, and after your workout, and take a break if you start to feel overheated.
Be aware of how the sun might interact with medications
Hot weather can also make some medications less effective. If you take medication for high blood pressure, heart disease, or diabetes, check with your doctor to see if you need to make any changes to how you take your medication during the summer.
Keep an eye on others
Kids, elderly people, and pets are more vulnerable to the effects of heat. They’re also less likely to be able to communicate that they’re too hot, so it’s important to keep an eye on them. Make sure they’re staying hydrated and taking breaks in the shade or air-conditioning as needed.
Summertime is a great opportunity to get outside and enjoy the weather, but it’s important to take precautions against the heat. Drink plenty of fluids, wear sunscreen and light-colored clothing, and take breaks in the shade or air-conditioning as needed. Following these tips will help you stay safe and healthy all summer long.