It’s getting warmer and warmer outside as we get closer to the first day of summer. Summertime provides extras hours of daylight and with it, the opportunity to spend even more time enjoying outdoor activities. If you’re planning on enjoying the sun and warm weather this season, make sure you are being safe and keeping healthy.
Hydrate, Hydrate, Hydrate!
Keeping your body hydrated is especially crucial during the warm summer months. Drink water not just during physical activities, but also throughout the day. Eating lots of fruit and vegetables can help keep you hydrated too, because their water content is high and they have those extra vitamins that you are constantly sweating out. The amount of water you should drink each day depends upon several factors, including your gender, age, level of activity and environment. A good rule for drinking the right amount of water is to drink one glass with each meal, one glass between each meal, and extra glasses following exercise. Along with drinking water, limiting your intake of alcohol and caffeinated drinks will also help you stay hydrated.
When to Exercise
Exercising outside can be unbearable during times of extreme heat and humidity. If you aren’t careful, it can lead to heat exhaustion or even heat stroke. Signs of heat exhaustion include fatigue, weakness, muscle cramps, feeling dizzy, and/or dehydration.
Make sure you check the weather forecast and the heat index so you are prepared for the outdoor conditions. Avoid running during the hottest part of the day – between 10am and 4pm. Waiting until the late afternoon or getting your activities done in the early morning when the heat is less intense can be a better option.
When you exercise at high levels, especially in the heat, your body is desperate to replenish the minerals you lose. Sports drinks are a good way to get what your body needs. Remember to stretch after exercise and take time to cool down before entering an air-conditioned house.
Protect your skin
Use sunscreen with at least SPF 30 or higher when going outdoors, especially for prolonged periods of time, even for cloudy or hazy days. When outdoors, protect your skin from damage by wearing hats, sunglasses and a stay indoors during extreme heat.
Wear loose-fitting clothes in natural fabrics like cotton and dress in light colors that will reflect the sun and heat instead of darker colors that will attract them.
Remember to be safe this summer and keep these tips in mind while you are enjoying the warm weather!
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