Tips for a Healthy Summer
Summer is around the corner. The hot sun is beaming down, you are sipping a cool tropical fruit punch, and kids are playing in the pool. It is a season for outdoor activities but it also brings along a multitude of health issues. Here are 10 best summer health tips for a safe summer season.
- Be sun smart.
Use “broad spectrum” sunscreens (SPF at least 30) that protects from both UVB and UVA rays. Apply at least 30 mins prior to 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 10am and 4pm in order 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. Infuse some strawberries and cucumber to make it a little bit fancier.
- Stay active and exercise regularly.
Pick an outdoor activity such as a hike, a local walk, cycling, or swimming.
If it’s too hot outdoors, exercise indoors.
- Start a new hobby.
Gardening is a great way to enjoy the outdoors. If gardening is not for you to try tennis, golf (without the buggy) or even pilates in the garden?
- Eat healthy.
Fresh summer fruits and vegetables provide hydration besides being a great source of vitamins. Incorporate them into your day-to-day life by eating all different colors.
- 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.
- Look out for the heat.
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 signs of dehydration and you should take a break and cool down with cool air and cold drinks. This will prevent heat exhaustion and heat stroke.
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 health care 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.