10 ways to stay healthy this summer:
Introduction:
With summer almost here, the higher temperatures and longer days provide an ideal opportunity to reboot your wellness routine. There are several challenges that one faces in the extreme heat which include dehydration, exhaustion, sunburn, and many more. Nowadays, even small changes can have a significant impact on our lives, contributing to mind-body wellness. Being in shape is extremely easy if one takes smaller steps towards the goal. The aim goes beyond staying in shape, it's about nurturing physical and mental well-being. Keeping in mind that health is the utmost priority, there are 10 effortless steps one needs to follow in order to stay recharged in the scorching heat of the summers.
10 steps to follow to Stay Healthy this Summer:
1) Stay hydrated:
As the temperature gets higher, the body releases more sweat to regulate body temperature, which in turn leads to water loss from the body. One should try his best to stay hydrated. To support optimal hydration, aim for around 3 liters of water per day, especially in the summer heat. If plain water does not excite your taste buds, try making combinations with it by adding mint leaves or a lemon. Making combinations is the key to being energized. Drinking fruit juices keeps the sugar levels in place as well as keeps the mind and body refreshed.
2) Avoiding high in sugar and caffeinated beverages:
Sodas, tea, and coffee contain caffeine which dehydrates the body. Dehydration can further lead to water loss from the body and eventually result in low energy levels throughout the day. Picking healthy options like coconut water, and fresh fruit juices can help the body to maintain high energy levels, providing the energy needed to stay active and focused throughout the day. Moreover, caffeine has diuretic properties which can lead to water loss from the body. Highly sweetened drinks can cause a boost in your sugar levels leading to more thirst.
3) Always wear sunscreen:
In the scorching heat of the summers, the sun releases UV rays, which are extremely harmful and can cause some serious health issues like sunburn or even diseases like skin cancer. Applying a sunscreen of SPF 30 and above can save the skin from sunlight exposure. Additionally, Daily use of sunscreen can prevent premature aging, which is generally caused by prolonged sun exposure. It also keeps the skin healthy by providing it with essential proteins like collagen, keratin, etc which help the skin remain firm leading to a healthy skin complexion. To get the most protection from these harmful rays one should apply a broad-spectrum sunscreen, not just on your face but on the neck, arms and on the feet.
4) Taking a cold shower
Cold showers can regulate the body temperature by cooling down the body. It also refreshes the mind and makes one energized. It is a simple yet effective way to beat the heat. A cold shower does not only maintain the body temperature but also benefits the skin in several ways. It reduces inflammation and improves the blood circulation throughout the body.
5) Wear cool, breathable clothes:
Wearing comfortable light-weight clothing can create a great impact. White colour does not trap heat making the clothing cooler. Moreover, it allows the evaporation of sweat leading to cooling of the body. Wearing black clothes can lead to excessive sweating of the body by trapping of heat. Wearing comfortable clothes maintains the body temperature and allows the air flow making it cooler and comfortable.
6) Track your activity levels:
In the summer, it is essential to monitor physical activity levels in order to prevent overexertion in the heat. Additionally, it also avoids burnout and fatigue. Tracking physical activities can also lead to better sleep patterns by tracking movements and changing habits accordingly. Using a smartwatch or fitness tracker can increase motivation leading one towards his goal.
7) Take sufficient rest:
Spending prolonged time in the blazing heat of the summer can lead to dehydration, exhaustion, and sunstroke. Resting helps your body recharge and keeps it energized throughout the day. Prioritizing rest can lead to a healthier sleep cycle making one refreshed. Less rest can lead to over exhaustion resulting in low energy levels. Rest can also impact one's mental health in a positive way by improving focus and mood.
8) Consuming hydrating fruits:
One should consume foods that are rich in water to stay hydrated. Consuming fruits and vegetables like watermelon, cucumber, and oranges is essential for a healthier body. They not only keep one hydrated but also provide the body with the essential vitamins and minerals leading to the production of anti-oxidants and a stronger immune system.
9) Use ice packs or fans to stay cool:
Using a cooling towel can make a great impact and regulate the body temperature. Using a fan provides a cool breeze that helps lower the body temperature. Fans can increase the air flow making one feel comfortable and energized. Keep multiple small ice packs in the freezer for easy access and always try to carry a mini fan for on-the-go relief. So, even on the hottest days, one can stay active and relaxed by using a few smart cooling strategies.
10) Take breaks under the shade:
Spending prolonged time under the sun's rays can lead to a heat stroke. If one is outside for an extremely long period of time, one should take a break especially on the hottest times of the day (10am to 4pm). Find a cool corner to relax, drink water in order to stay hydrated. Additionally, an umbrella should be carried if one has direct contact with sunlight for a lengthy duration.
By adopting certain habits and tracking activities, one can make the most of the summer season. Staying hydrated, taking breaks, and eating healthy food can lead to a healthy summer. To wrap it up, keeping these simple steps in mind and following them can help one enjoy a safe, refreshing, and enjoyable summer.
Author:
Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in
