Summer season brings hot and dryness to the environment. The more the heat in surrounding drains more water and energy from Human Body. Ant that’s why there is need for us to know about staying healthy in summer season?
Great health is always important in every season & So in Hot Summer most of us have a great question in front of us that How to stay healthy in summer season? and here we have given below few popular tips on it.
A Proper Routine and well-balanced Diet are the essentials of the summer season to maintain Good Health.
Taking Healthcare care during summer consists of 3 Parts one is Lifestyle Change another is Balanced Diet and third one is Precautions to be taken during Summer to save yourself from adverse Heat Impact on Body.
The summer season can be a time of fun and outdoor activities, but it also presents unique health challenges due to the heat, humidity and increased sun exposure. Understanding how to manage these challenges and prioritize health during the summer months can help you stay safe, energized and healthy.
Here are some important aspects to consider when it comes to summer season and health:
1. Stay Hydrated
- Why it’s important: Hot temperatures can cause the body to sweat more, leading to a higher risk of dehydration. Proper hydration is essential to maintain normal body functions, prevent heat exhaustion and support your kidneys and digestive system.
- Tips:
- Drink plenty of water: Aim for at least 8 glasses (about 2 liters) of water a day, more if you’re active or spending time outside in the heat.
- Electrolytes: When you sweat a lot, you lose not only water but also electrolytes (such as sodium, potassium and magnesium). Replenish these by drinking sports drinks or coconut water.
- Eat water-rich foods: Include fruits and vegetables with high water content, such as watermelon, cucumbers, oranges and strawberries.
2. Prevent Heat-Related Illnesses
- Heat Exhaustion: Symptoms include heavy sweating, weakness, dizziness, nausea and headaches. It occurs when the body becomes overwhelmed by high temperatures and can lead to heat stroke if not treated.
- Heat Stroke: A more severe condition where the body’s temperature regulation system breaks down, causing the body to overheat to dangerous levels. Symptoms include confusion, dizziness, rapid heartbeat and hot, dry skin.
- Tips:
- Avoid peak heat: Try to limit physical activity and stay indoors during the hottest part of the day (usually between 10 AM and 4 PM).
- Wear lightweight clothing: Choose loose, light-colored clothing made from breathable fabrics like cotton.
- Take breaks: If you’re exercising or working outdoors, take regular breaks in the shade or air-conditioned environments to cool down.
- Use fans or AC: At home, use fans or air conditioning to keep cool, especially during extreme heat waves.
3. Protect Your Skin from the Sun
- UV Exposure: Prolonged exposure to ultraviolet (UV) rays from the sun increases the risk of sunburn, premature aging and skin cancer. Protecting your skin from UV radiation is essential during the summer.
- Tips:
- Use sunscreen: Apply broad-spectrum sunscreen with at least SPF 30 every 2 hours and more frequently if swimming or sweating.
- Wear protective clothing: Hats, sunglasses and lightweight long-sleeve shirts can help protect your skin from direct sunlight.
- Seek shade: When possible, stay in the shade, especially between the hours of 10 AM and 4 PM when the sun’s rays are the strongest.
- Avoid tanning beds: UV exposure from tanning beds is harmful and increases the risk of skin cancer.
4. Exercise Safely in the Heat
- Why it’s important: The summer heat can make outdoor exercise riskier. Exercising in hot and humid conditions can increase your risk of dehydration, heat exhaustion and heat stroke.
- Tips:
- Exercise in cooler hours: Early mornings or evenings are often the best times to exercise outdoors, as temperatures are lower.
- Stay hydrated: Drink water before, during and after exercise. If you’re doing intense activity, consider electrolyte drinks.
- Wear appropriate clothing: Opt for moisture-wicking, breathable fabrics that help sweat evaporate and keep your body cool.
- Listen to your body: If you feel dizzy, weak, or nauseous, stop exercising immediately and move to a cooler area.
5. Stay Safe from Insects
- Why it’s important: Summer is the season for increased insect activity, including mosquitoes, ticks and flies, which can carry diseases such as West Nile Virus, Zika Virus, Lyme disease and malaria.
- Tips:
- Use insect repellent: Apply insect repellent with DEET or picaridin to exposed skin, especially when spending time outdoors in wooded or grassy areas.
- Wear protective clothing: Wear long sleeves, pants and socks if you’re in areas with many insects and consider clothing treated with insect repellent.
- Avoid standing water: Mosquitoes breed in standing water, so eliminate areas around your home where water can collect (e.g., flowerpots, birdbaths, clogged gutters).
6. Protect Your Eyes
- UV damage: Your eyes are also vulnerable to UV radiation, which can contribute to cataracts, macular degeneration and eye cancers over time.
- Tips:
- Wear sunglasses: Choose sunglasses that block 100% of UVA and UVB rays to protect your eyes from UV damage.
- Wear a hat: A wide-brimmed hat can help shield your face and eyes from direct sunlight.
7. Prevent Foodborne Illnesses
- Food Safety: Summer is the season for outdoor picnics, barbecues and family gatherings. However, the heat can lead to foodborne illnesses if food is not properly handled or stored.
- Tips:
- Keep food cold: Use coolers with ice packs to keep perishable foods (meats, dairy, etc.) at safe temperatures.
- Cook food thoroughly: Ensure meats are cooked to the proper internal temperature (e.g., ground beef to 160°F, poultry to 165°F) to kill harmful bacteria.
- Wash hands: Always wash your hands before handling food, after touching raw meats and after using the bathroom.
8. Be Mindful of Allergies
- Seasonal Allergies: Summer can trigger allergies due to pollen from grasses, trees and flowers, as well as increased mold levels.
- Tips:
- Check pollen forecasts: Avoid outdoor activities when pollen counts are high.
- Take allergy medications: If you suffer from allergies, consider using antihistamines or other allergy medications recommended by your healthcare provider.
- Use air purifiers: Keep windows closed during high pollen seasons and use air purifiers to filter allergens from the air inside your home.
9. Maintain Mental Health
- Why it’s important: While the summer season can bring joy and relaxation, it can also be a stressful time for some. High temperatures, long days and changes in routine can affect mental well-being.
- Tips:
- Get enough sleep: Longer daylight hours can disrupt your sleep patterns. Aim for 7 to 9 hours of sleep per night and create a cool, dark sleeping environment.
- Practice mindfulness: Stress-relieving activities like meditation, yoga, or deep breathing exercises can help you stay calm and balanced.
- Socialize: Engage in social activities with friends and family, whether it’s a picnic, a beach day, or just going for a walk.
Essential Lifestyle Change During Summer
Below are few of Beat the heat ways to help you stay healthy and active during summer season.
1] Summer Brings lots of Heat and Sweating so it is important to wear Heat avoiding cloth such as Cotton Cloth and White Colored Cloth, Using Summer Caps, Using Umbrella are very important to save our body from Summer Heat Impact.
2] Less Exercise and More Meditation, Body Stretching Exercise & Yoga is the way to keep your Mind & body fit and save your body energy during summer. Summer Drains Body Energy fast due to outside sun heat and so it is recommended to more do activities of meditation than workout to save body energy.
3] Morning or evening walk, Swimming and Yoga are considered the best physical exercise during summer season to keep your body fit with less efforts.
4] Body hygiene become very important in outside sweating summers and, taking bath twice a day with Cold or lukewarm water helps to maintain hygiene during summer.
5] it is better Using regular Sun cream after consultation with experts is very important to safeguard from sunburns during the summer.
Summer Special Diet
Diet plays an important role to maintain your health in every season. So, on Balanced diet can help to take proper healthcare in summer.
1] Summer diet should be More Liquid, because outside heat drains more water and minerals from our body. And the more liquid food help to maintain the liquid ratio of our body. Drinking Plenty of Water, Coconut Water, Lemonade, Juices & Eating Juicy Fruits like Watermelon, Orange, Mango, Pineapple helps to maintain body liquid ration during Summer.
2] Food should be eaten light during summer and specially need to avoid food during Summer’s Like Stale Food, Meat, Over Spicy & Oily Food, Fish, Chicken & Eggs, more eating of Ice Creams & Frozen Food, Excessive Drinking Alcohol & carbonated drinks unknowingly harms your body during summer. And so those should be avoided.
3] Always eat fresh food during summer, Avoid Pre-cooked & Long time cooked & kept food which may cause digestive issues. A Juicy fruit along with meal is recommended during summer to maintain good appetite.
4] Drinking Fresh Fruit Juices and Herbal Cold drinks like Basil, Mint, Lemonade, etc. are very beneficial to keep you safe from heat effect on body. Eating Onion helps you to lower sun heat effect from the body.
5] Eating Milk Products like Curd, Buttermilk are beneficial for health during summer season.
6] Green Leafy Vegetables, Cucumber, Tomatoes, Sweat Corn, Musk Melon, Watermelon and other Juicy Fruits.
7] Eating Fruits like Coconut Water, Banana, Kiwis & Grapes helps to maintain body energy during Summer Season.
Precautions to be taken during summer
1] Avoiding direct sun rays / heat contact may bring skin burn, heat attack and skin issues to you during summer.
2] It is essential to avoid exertion or physical activity work during summer and save you from instant energy drain.
3] Using Umbrella & Sun cap is very beneficial to keep you safe from heat attack during summer.
4] Eating heavy may occurs digestion problem during summer season so eating full should be avoided and multiple small intakes of food is best during summer.
5] Heavy exercise should be avoided during summer season to prevent body from sudden energy lack.
6] saving yourself from mosquito who brings disease like malaria is essential during summer. Mosquito repellent should be used during summer to prevent from mosquito bite.
7] Dehydration must be avoided during summer and so required drinking plenty of water & liquid food is essential during summer.
8] Junk and heavy calories Food should be avoided during summer season to prevent from digestion problems.
9] Synthetic and short cloth should be avoided during summer to prevent your body from Sun Heat Attack.
10] Eyes protection is important during summer due to dry season create dustier environment and Sun UV Rays are more powerful during Summer. So, it is advised to use Sunglasses during Summer.
11] A sun heated car may generate toxic chemical inside the car from Car Fiber Part. So, it is good to always park your car in shade during Summer. Also opening window and let the fresh air pass through the car to remove the toxic fiber fumes. It is advised not to stay long in heated car to avoid heat stroke.
Best Exercise During Summer
Exercise is needed in every season, just in summer it is advised to avoid excessive and more energy consuming exercise during summer due to outside heated harsh environment and low appetite and low body calorie consumption.
1] Walk
Morning and Evening walks are considered as a best and less exhausting exercise during the summer season to maintain good health by spending less body energy. You can also read more about morning walk benefit on our following article Advantages of Morning Walk with Great Health Benefits – (gymbag4u.com)
2] Yoga
Yoga practice is one of the calms and less energy consuming but eventually very beneficial exercise to perform during summer season. when there is a need of best less energy consuming but highly beneficial exercise.
3] Swimming
Swimming is one of the best exercises during Summer which helps better body exercise and provide cooling effect to body and saves from heat strokes.
Summer Diseases and how to Avoid Them
Summer season brings various health problems, below we have given few summer health problems and the essential care to avoid those health problems. Summer Health care is an important aspect always.
- Sunburn & Heat Stroke
Sunburn is a common Summer Problem, During Summer season due to direct ultraviolet rays and high heat environment may cause to burn the skin during more open skin exposure. So, the best remedy is to avoid direct skin exposure to sun heat. It is best to wearing full body cloth, using Scarf and umbrella to avoid Sun Burn. Using Sunscreen lotion according to skin specialist is advisable. Heat stroke is another threat to health during summer which can be avoided by well hydrating body by drinking plenty of Juice & Water and avoiding heat exposure.
- Food Poisoning
Food become stale during summer season due to outside excessive heat. So, it is advised to only eat fresh and well-cooked food and fruits. It is advised to avoid stale and refrigerated food to avoid food poisoning during Summer Season. Which will help to keep yourself healthy during summer season. Consuming Stale Food and contaminated Water also cause for disease like diarrhea. And that why following fresh food diet is very Important during Summer Season.
- Skin Rashes, Acne & Chickenpox
Skin rashes is common health problem during summer season which can be avoided by avoiding wearing Tight Cloth & bathing twice a day help to lower the sweating of body. Which not only help to avoid skin rashes but also help to maintain body hygiene. Acne is the most common Skin problem during Summer, a Sweating skin increase the acne issue and Bathing twice a day and washing face regularly during summer with cold water can help to reduce Acne issue during Summer Season. Chickenpox is a most occurred skin disease during summer season which can be dangerous to low immunity kids & adults. Chickenpox cannot be avoided but Proper Body Hygiene and on time medical consultation can only save yourself from adverse impact of chickenpox.
- Dehydration
Dehydration can harm very badly due to summer heat impact. Lower level of liquid in body cause Nausea & Instant Energy Loss. Dehydration during summer can be avoided by frequently drinking Water, Juices, Eating Fresh Juicy Fruits, Curd, Buttermilk is very beneficial to be safe from Dehydration during Summer Season.
Your simple lifestyle changes and precaution can help you to avoid summer diseases & common summer health problems and now you know how to stay healthy in summer season.
Drinks to Beat Summer Heat:
When the summer heat is intense, it’s important to stay hydrated, but not all drinks are equally beneficial in helping you stay cool and hydrated. Some drinks can actually make you feel worse or contribute to dehydration. Here’s a list of drinks to avoid in the summer heat, along with explanations for why they may not be ideal:
1. Sugary Soft Drinks (Sodas)
- Why to avoid: While they may seem refreshing, sugary sodas are high in sugar and calories, which can contribute to dehydration. The high sugar content leads to an increase in blood sugar levels, which may cause your body to lose more water to process the sugar, leaving you feeling more thirsty.
- Alternative: Opt for water, coconut water, or herbal iced teas with minimal sugar.
2. Energy Drinks
- Why to avoid: Energy drinks often contain high levels of caffeine, sugar and stimulants that can dehydrate you. Caffeine is a diuretic, which means it can increase urine output, potentially leading to dehydration, especially in the heat.
- Alternative: Instead of energy drinks, try electrolyte drinks (without too much added sugar), smoothies, or fruit-infused water to keep your energy levels up and stay hydrated.
3. Alcohol
- Why to avoid: Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. In hot weather, this effect can be exacerbated, increasing the risk of heat exhaustion and dehydration. Alcohol also impairs your body’s ability to regulate temperature, making it harder to stay cool in the heat.
- Alternative: Drink water or mocktails (non-alcoholic cocktails) made with fruits, herbs and sparkling water to stay refreshed without the dehydrating effects of alcohol.
4. Sweetened Iced Teas
- Why to avoid: While unsweetened iced tea can be a good choice, many commercial iced teas contain large amounts of added sugars. Like sugary sodas, these can contribute to dehydration and cause a sugar crash, leaving you feeling more tired and thirsty.
- Alternative: Make your own iced tea at home and sweeten it with a small amount of natural sweeteners like honey or stevia. You can also skip the sweetener and enjoy the tea’s natural flavors.
5. Fruit Juices with Added Sugar
- Why to avoid: Fruit juices, especially those with added sugar, can be very high in calories and sugar, leading to dehydration. They can also spike your blood sugar levels, making you feel more thirsty and fatigued.
- Alternative: Stick to freshly squeezed fruit juice without added sugars or opt for watermelon water, coconut water, or infused water with slices of fresh fruit for a healthier, hydrating option.
6. Caffeinated Beverages (Coffee, Some Teas)
- Why to avoid: While caffeine in moderation is fine, it can act as a diuretic, leading to increased urine production and potential dehydration, especially in the hot summer months. This is especially true for large quantities of caffeinated beverages like coffee.
- Alternative: Choose decaffeinated iced teas or herbal teas (like chamomile, mint, or hibiscus) that are naturally hydrating without the risk of dehydration.
7. Milkshakes and Cream-Based Beverages
- Why to avoid: Milkshakes and cream-based drinks are typically high in fats, sugars and calories, which can leave you feeling sluggish and overly full. While they may provide temporary cooling, they can contribute to bloating and discomfort in the heat.
- Alternative: Enjoy a fruit smoothie made with fresh fruits, yogurt, or plant-based milk for a refreshing, hydrating and more balanced option.
8. Pre-Packaged Sports Drinks (with Excessive Sugar)
- Why to avoid: Many commercial sports drinks contain a lot of sugar and artificial flavors. While they do contain electrolytes, the high sugar content can contribute to dehydration and a sugar crash, especially in the heat.
- Alternative: Choose low-sugar sports drinks or make your own hydrating drink by adding a pinch of salt, a squeeze of lime or lemon and a splash of natural fruit juice.
9. Syrupy Fruit Punches
- Why to avoid: Pre-packaged fruit punches and flavored drinks are often made with artificial colors, sweeteners and preservatives. The high sugar content, along with the lack of nutritional value, can leave you feeling thirstier and more sluggish.
- Alternative: Make your own fruit punches by combining fresh fruit juices with sparkling water or coconut water for natural flavor and hydration.
10. Artificially Flavored Water (with Artificial Sweeteners)
- Why to avoid: While flavored water can be a good alternative to sugary drinks, some artificially flavored waters contain artificial sweeteners like aspartame, sucralose, or acesulfame potassium, which may cause bloating and discomfort for some people.
- Alternative: Choose infused water using fresh fruits, herbs and cucumbers for a natural, refreshing flavor.
Best Drinks for Beating the Summer Heat
- Water: The best and most natural way to stay hydrated. Add a few slices of cucumber, lemon, or mint for extra flavor.
- Coconut Water: A natural source of electrolytes that can help replenish fluids and minerals lost in sweat.
- Herbal Iced Teas: Such as chamomile, peppermint, or hibiscus, which are naturally caffeine-free and hydrating.
- Fresh Fruit Smoothies: Made with water or low-fat yogurt for a cooling and nutrient-packed drink.
- Infused Water: Add fruits like berries, citrus, or cucumber to water for a tasty, hydrating drink without added sugars.
- Iced Green Tea: A low-calorie, antioxidant-rich beverage that can be consumed unsweetened for hydration.
- Lemonade (without added sugar): Make your own lemonade by squeezing fresh lemon juice into water and adding a small amount of natural sweetener like honey or stevia.
In the summer, staying hydrated is key, but it’s important to avoid drinks that can actually worsen dehydration or leave you feeling sluggish. Always choose for natural, hydrating beverages like water, coconut water, or unsweetened herbal teas and limit sugary or caffeine-heavy drinks to help you stay cool, refreshed and healthy throughout the hot season.
Have a “GREAT SUMMER”
Thanks for visiting Gymbag4u.com
You may also love reading few other articles. https://gymbag4u.com/seasonal-juice-cautions-what-to-avoid-during-different-seasons/ and https://gymbag4u.com/keeping-your-little-ones-snug-and-healthy-protecting-kids-from-winter-and-seasonal-diseases/ and https://gymbag4u.com/actionable-seasonal-disease-control-tips-that-work-like-a-charm/ and https://gymbag4u.com/importance-of-routine-home-cleaning-for-a-healthy-lifestyle/
Prashant V @Gymbag4you@gmail.com
