With the onset of heat waves and harsh hot months, it is important to take certain precautions and follow health practices that will keep you safe and sound.
From being mindful about hydration to tracking your physical activity, there are several ways to take care of your health in harsh summers. Here are some health practices you need to follow to survive heat waves in summers.
7 Health practices to survive harsh summers
1. Stay hydrated
It’s a no-brainer to stay hydrated in summer. You tend to sweat frequently in the hot weather. To ensure that there is no excess loss of water from the body, it is key that you drink a lot of water and other liquids.
Experts advise drinking at least eight glasses or even more during summer of water every day to stay hydrated.
2. Avoid sugary and caffeinated beverages
Iced tea or coffee, soda, or sugary juices may sound refreshing in summer, but they actually contribute to dehydration.
Sugary and caffeinated beverages dehydrate your body even more and could also lead to energy crashes. Instead, opt for natural drinks like coconut water, herbal teas, or infusions made with fresh fruits. They not only help you stay hydrated but also offer added nutrients.
3. Opt for cold showers
Taking a cool shower or bath can help lower your body temperature, especially after being outside under the Sun for a long time. It’s a quick and refreshing way to battle the heat and stay cool.
If you don’t have time for a full bath or shower, just a quick splash of cold water to your face, wrists, and the back of your neck can also make you feel cooler.
4. Avoid spicy foods
While everyone loves hot and spicy food in winter, it can wreak havoc on your stomach during summer. To deal with hot temperatures the body’s temperature increases as well.
The excessive internal heat can cause acidity, which could be aggravated by spicy foods. So, it is best to avoid oily and spicy food in summer to avoid gastrological problems.
5. Avoid exerting yourself
During the hot summer months, it’s crucial to be mindful of your physical activity. Engaging in strenuous exercise or outdoor activities in high heat can increase your risk of heat exhaustion or heatstroke.
If you’re planning to work out outside, try to do so early in the morning or late in the evening when temperatures are lower.
6. Wear light, breathable clothing
When it’s sweltering outside, the right clothing can make you feel comfortable. Choose lightweight, breathable fabrics like cotton, linen, or moisture-wicking materials that will allow your skin to breathe and sweat to evaporate.
Wearing light-colored clothing can also help reflect the sun’s heat, keeping you cooler than dark-colored clothes.
7. Do not skip sunscreen
Sunscreen is non-negotiable in summer, regardless of how short your exposure to the sun is. UV rays can damage your skin even on cloudy days. They can cause sunburns, premature aging, and even skin cancer.
Opt a broad-spectrum sunscreen with at least SPF 50 and apply it generously to all exposed skin every two hours, or more often if swimming or sweating.
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