Summer is a time when air conditioners work tirelessly and the sun feels like it's only 10 feet away. The soaring temperature can easily make an individual fatigued and can also cause other heat-related problems like heat cramps and sun strokes.
Summer is truly a time of survival. Here are eight tips that might just help you do that – survive:
Don't stay outdoors for long periods of time
If you can help it, avoid spending way too much time in the sun. Extreme heat can affect the body’s ability to safely regulate its temperature, often resulting in heat-related illnesses such as heat stroke or heat cramps. Warning signs can often include excessive sweating, leg cramps, flushed skin, nausea, vomiting, dizziness, headache and rapid pulse.
If you must do any activities outside, try doing them early in the morning or post-sunset instead.
Avoid direct sun exposure
Direct exposure to sunlight can cause sunburn and tanning. To avoid the two, carry an unbrella when you step out. Also, making a sunscreen your best friend helps! You can re-apply it every three to four hours on to exposed parts, to ensure your skin remains protected.
Avoid vigorous physical activity
Exercising in hot weather puts extra stress on your body. If you don't take care when exercising in the heat, you risk serious illness. The exercise and the air temperature increase your core body temperature.
Ideally, one should only perform strenuous activities when the heat index is below 80 degrees.
Maintain personal hygiene
It is important to maintain good personal hygiene during this time. Make sure you bathe daily, taking special care to wash the neck, underarms and other visible folds.
Using talcum powder and spritzing perfume can help prevent rash and foul odor respectively.
Dress for the weather
Wearing loose, lightweight and light-colored cotton clothes can help protect the body from heat and also aid in the evaporation of sweat.
Also, consider wearing hats and sunglasses.
Drinking about 8-10 glasses of water a day, will help you stay hydrated. Also, to help replenish lost fluids, you can include coconut water and a lemon and honey drink.
Avoid caffeinated beverages and alcohol. These contribute to water loss.
Eat smaller meals
As opposed to eating three meals a day, eat smaller meals more frequently on days when the sun turns up the heat. Avoid high-protein foods which can increase metabolic heat. Make sure you increase the intake of fruits such as melons, pears and citrus fruits and vegetables such as leafy lettuce, greens and cucumbers. Since they contain a good amount of water, they help thinning the blood, which has a cooling effect.
Take care of your home
As much as it is important to take care of yourself, it is also important to take care of your surroundings. If you do not have an AC, leave the windows open to ventilate your house. The fans can help circulate the air.
If you have an AC, keep the blinds and curtains closed. This will prevent the AC from running on overload.
To keep your house clean and free of disease-causing insects, use a good disinfectant.
We hope these tips help you beat the heat!