15 Health Tips to Beat the Summer Heat
Summer is a great time for outdoor activities, but it also brings along a multitude of health issues.
Here are 15 best summer health tips for a safe summer season:
- Use “broad spectrum” sunscreens (SPF at least 30) that protects from both UVB and UVA rays. Apply at least 30 mins before going out and reapply every 2 to 3 hours.
- Wear light-colored, light-weight clothing.
- Use hats with brims and sunglasses.
- Avoid the sun in peak hours between 10 am and 4 pm to minimize UV radiation.
- Drink plenty of water. Keep yourself hydrated by drinking at least eight to ten glasses of water a day. Avoid alcohol, sodas or juices high in sugar. Eat water-rich foods like fruits and veggies.
- Stay active and exercise regularly. Instead of working outdoors, exercise indoors.
- Start a new hobby. Gardening is a great way to enjoy the outdoors.
- Eat fresh produce by visiting your local farmers’ market or grocery store.
- Plan a vacation. Getting away from work and obligations helps your body and mind to re-energize and refuel.
- Disconnect from technology. Avoid internet and put down the smartphones. Engage in activities and conversations while socializing with people.
- Sleep well. A good night sleep promotes physical and mental health.
- Look out for the elderly, children, and people with chronic health conditions who are more vulnerable to the heat. Call and check on friends, family, and neighbors especially those that live alone.
- Avoid bug bites. Avoid tick bites by staying away from tall vegetation, using insect repellent containing DEET and doing tick checks after being outdoors. Avoid mosquito bites by using candles, insect repellent, and netting.
- Know your limits. Don’t let the fun in the sun get you carried away. Listen to your body and avoid overheating. Headaches, dizziness, nausea, muscle aches, and fatigue are all signs to take a break and cool down with cool air and cold drinks.
- Plan your day. Schedule outdoor activities early in the morning when it’s cooler, and the air quality is better.
Have a safe, healthy and exciting summer!
Disclaimer: The information is intended to provide general education for patients and their families. The information provided does not constitute medical or healthcare advice for any individual and is not a substitute for medical and other professional advice and service.
Dr. Mahesh Ochaney is a solo practitioner who has been practicing Internal Medicine since 1991. Dr. Ochaney’s compassionate primary care has been recognized several times over the years, including being named a 2018 Top Doctor by Baltimore Magazine and receiving a State of Maryland Governor’s Citation.