Summer has arrived, and with the change in season comes the need to adjust your routine, eating habits, and exercise regimen to suit this weather. The rising temperatures can make the body more susceptible to various illnesses. A rise in temperature along with the heatwaves can lead to heat stroke, sunburn, dehydration, and other issues.
The intense summer heat is physically draining. So, it is inevitable to prioritize your health this season and take extra steps to combat the heat. This post will explore five practical tips and tricks to help you stay healthy this summer.
Ideas to Help You Stay Healthy During Summer
1. Add Soy to Your Summer Diet
How do you make your diet healthy this summer season? The answer is adding soy foods to your diet. Companies like U.S. Soy offer non-genetically modified (non-GMO) soy products like tofu. Also, soy milk is among the best sources of hydration that can help fight the high temperatures during the summer months. It is the best alternative if you are lactose intolerant.
Soy foods are abundant in isoflavones that can reduce cholesterol levels, minimizing heart disease risks. Studies also show that isoflavones also protect you against sun damage. Also, consume enough protein for muscle recovery and tissue repair. Soy foods are the best source of plant-based protein, especially for vegetarians and vegans, to support your physical activity healthily.
2. Stay Hydrated and Protect Yourself from Overexposure
Staying hydrated is often the most crucial summer tip. Drink a lot of water, ideally two to four cups in the morning and at least eight to nine glasses throughout the day, to match your activities and exercises. Carry a hard plastic container or a traveling water filter with you. You need two to three liters of water daily, even more in hot weather or when sweating and exercising. Another vital summer tip is protecting your body from overexposure to the sun. Whenever you step out, always carry an umbrella or a cap.
Irrespective of the weather, aerobic activities are essential for maintaining a strong and healthy heart. So, engaging in light exercises and practicing proper breathing while working out is advisable. If you usually work out in a gym or health club, drink plenty of fluids and electrolytes to boost your energy levels.
3. Adopt A Healthy Skincare Routine
If you don’t properly care for the skin during summer, it can cause rashes, irritation, prickly heat, and acne exacerbation due to excessive oil and sweat. To prevent acne, remember to wash the face frequently or use wet towels to wipe off sweat. You can also use natural and homemade face packs with sandalwood powder or aloe vera gel to soothe your skin.
It is essential to keep your skin moisturized during summer, especially if you have dry skin. Cream moisturizers can help to combat dryness. Ensure you thoroughly wash your face or skin three to four times daily to protect it from heatstroke and dust particles. Apply high-quality, waterproof sunscreen with an SPF of at least 50 to all the exposed parts of the body. Ensure to reapply every 3 to 4 hours to keep your skin protected.
4. Avoid Caffeinated/Alcohol Drinks, and Eat Fresh Fruits
Salted drinks can be beneficial for replenishing lost salts during extreme heat conditions. Beverages like lemon water, buttermilk, and fruit juices are better options. Keep Oral Rehydration Solution (ORS) handy in case of severe dehydration.
Avoid drinks like alcohol, coffee, tea, and soft drinks during peak summer as they contain high sugar and can reduce body fluids, leading to dehydration, nausea, and stomach cramps. Excessive alcohol use can lead to bad eating choices and impair decision-making ability. Instead, have juicy fruits, like oranges, watermelons, muskmelons, lemons, cucumbers, and mangoes, to keep you hydrated.
5. Take Precautions to Avoid Heatstroke
Heatstroke is a significant concern during the hot summer as human bodies take longer to adjust to temperature changes. Symptoms of heatstroke include high fever, nausea, vomiting, headache, and dizziness. If you ever encounter these symptoms in the summer, stop working out, and take a break indoors or in the shade. Use cooling methods like a shower, a moist towel, or a spray bottle to lower your body temperature.
Wear breathable, light clothes to control body temperature to avoid heatstroke. For heavy garments, natural textiles like cotton and linen are preferable. Only engage in outdoor activities during the cooler hours of the day, like early in the morning before 11 a.m. or late in the evening after 5 p.m.
Even though summer has only just begun, you’ve probably already experienced the season’s first heat wave. The following recommendations may help you make the most of this time if you’re worried about keeping in excellent health throughout these warm months. Remember to follow a light diet, stay well-hydrated, and spend the daytime indoors to beat the higher temperatures.