How to stay healthy in the scorching heat

Many people like summer because of the clear weather and sunny days. Bright sunlight helps us overcome the ‘winter blue’ and get new inspiration for work. However, if the temperature rises too high in summer, lack of caution can be dangerous for our physical health.

Also, this time of seasonal change is the time of cold, cough, and the intense heat of summer can cause various harm to the body.

So be careful to stay healthy in summer.

Stay hydrated

There is no comparison to water to stay healthy and hydrated in this summer. Always keep a water bottle with you, drink enough water throughout the day. An adult usually needs to drink 8 glasses of water daily. However, this amount can increase depending on the amount of effort and sweat.

Sweat cools our body. However, electrolytes like sodium and potassium are released from the body along with sweat. So try to drink drinks containing electrolytes, such as coconut water or saline.

Sugary drinks, alcohol, and excess caffeine dehydrate our body further. So avoid these drinks. Instead, try to drink water or electrolyte-rich drinks.

Tips for staying cool in the heat

Try to spend less time outside during the hot sun (usually between 10 am and 4 pm). Use an umbrella if you do go out. Try to walk under a tree or in the shade. Take short breaks in air-conditioned places like libraries and shopping malls.

How comfortable you are throughout the day largely depends on your clothing. Wear loose, light clothing. Fabrics like cotton and linen are comfortable for the body in the heat.

Bathing can also be a comfortable way to maintain body temperature. You can add cold water or ice to cool the bath water.

Occasionally, soak a towel or small towel and place it on your neck or head.

Buy mini fans that are available in the market at low prices. These fans are very useful in the extreme heat outside.

Protect yourself from the sun’s harmful rays

To protect yourself from the sun’s harmful rays, it is necessary to use sunscreen all year round. However, regular use of sunscreen is very important in summer. Use sunscreens that have SPF 30 or higher.

Apply sunscreen at least 15 minutes before going out in the sun. Apply sunscreen thoroughly to the parts of the body that are directly exposed to sunlight. Reapply every two hours. Apply sunscreen more frequently if you sweat excessively or swim. Do not forget to apply sunscreen on your ears, lips, neck and feet.

Use umbrellas, hats and sunglasses. A wide-brimmed hat covers our face, neck and ears, protects us from sunburn and reduces body heat. Umbrellas also provide shade, protecting us from sunlight and the heat around us. Sunglasses with UVA and UVB protection protect our eyes from the sun’s harmful rays.

Pay attention to your body. Recognize the signs of heat-related illnesses

Avoid strenuous work during the hottest part of the day. Take frequent breaks, try to take breaks in shaded or air-conditioned areas. If you feel dizzy, have a headache, or sweat profusely, get to the shade or air conditioning immediately.

Elderly people, young children, and sick people are at higher risk of heat stroke and other heat-related illnesses. So check on them regularly, make sure they are drinking enough water, and encourage them to stay in cool environments.

Some more tips to stay healthy in the heat

Plan to go out early in the morning or in the evening, when the sun is less intense.

Eat light foods that are easy to digest. Fruits and vegetables contain a lot of water, which helps replenish the body’s water deficit.

Use a humidifier to remove dryness from the air and retain moisture. When the environment is cooler at night, keep the windows open.

If you absolutely have to go out, make sure you have everything with you.