How to Stay Healthy in the Heat

It’s felt like a long time coming this year but Summer is finally here! At last we can kick back and enjoy the hot weather.

Given that summers can be a bit touch and go in the UK, one thing I notice is how everyone suddenly flocks to the beaches and parks as soon as it’s warm enough to do so. And then we spend the entire day in the sunshine, keen to make the most of it as we don’t know when it will be back.

As an Italian, this took some getting used to. I grew up in Tuscany which can reach temperatures of 40 degrees so I am used to hot summers and we grow up knowing how to deal with the heat.

Saying that, I have acclimatized to the UK so much that when I go back now, it’s far too hot for me!

In the Mediterranean we have a different way of dealing with heat, we get up early and are productive in the mornings and evenings and not so much during the middle of the day. We are all familiar with the Spanish siestas, well the Italians also have what’s called ‘riposo’, and many Italian businesses close in the early or late afternoon, allowing the owners to go home, have lunch, and take a quick nap during the hottest part of the day.

In the UK we are not used to long hot summers and our weather is unpredictable, so I can totally understand the Brits need to get outdoors and into the sunshine any chance they get.

So by all means do that – but do it safely!

Let’s have a look at some of the not so great parts of too much sun.

Dealing with Sunstroke

Too much sun can be harmful, and as global warming leads to higher temperatures, it’s important to look out for the warning signs of sunstroke and take steps to keep safe.

For the elderly, very young children and the vulnerable, sunstroke can lead to damage of the vital organs and even death. Even if you are young and healthy, it can affect you so it’s important to look out for the warning signs.

Pay attention to the following symptoms:

Dizziness, nausea, sudden fatigue, headaches, feeling faint, an elevated heartbeat, muscle cramps, heavier than normal sweating, a decrease in blood pressure.

If it’s hot and you are normally healthy and experience any of this, you need to cool yourself down and hydrate as quickly as possible.

How to Stay Hydrated

It is so important to drink plenty of water throughout the day. When it’s hot, even more so. For optimal hydration go for little and often, you can add some lemon for taste which has other benefits such as Vitamin C and aids digestion. You can also add other fruits or cucumber and mint which make a refreshing drink, and adds vitamins to the water.

Aim for 2 litres a day and do not wait until you are dehydrated to drink!

We all love a glass of fizzy or a beer in the sun, but alcohol will dehydrate you even more when it’s very hot. So, avoid alcohol, and caffeine and fizzy drinks as these will also make you more dehydrated.

Now’s the time to eat those cooling foods that are water based like mango, watermelon, celery, tomatoes and cucumber.

Adding Electrolytes

If you are someone who sweats heavily in extreme heat, or exercises regularly, then you could lose significant amounts of sodium, putting you at risk for low blood sodium.

You will need to replace those electrolytes and some good sources are:

Coconut water, which is a prime source of potassium and is high in Vitamin C which is good in fighting against cell damage.

Bananas are also rich in potassium and make a great recovery snack. Potassium helps to restore and regulate electrolyte balance.

Magnesium is essential for nerve and muscle function. Good food sources are nuts, seeds and green leafy vegetables. There is a great supplement in a powder form called Ultra Muscleze by a company called Nutri. Put one teaspoon in a bottle of water and sip it throughout the day. Magnesium is also known as nature’s tranquilizer so will help you sleep on those hot nights!

Don’t forget your Sunscreen

We all need Vitamin D from sunlight, but too much sun will lead to sunburn and damaged skin which can lead to skin cancer. It’s much safer to tan slowly, allowing your skin minimal exposure to the sun.

Always wear sunscreen, if you can afford it then buy as natural a product as you can, there are some great ones available in health food stores.

To avoid burning, cover up, wear a hat and thin clothing and keep out of the sun at the hottest part of the day.

For added skin protection, you can eat foods that contain beta carotene such as carrots, sweet potatoes, and kale which can help you tan without burning. Also, food rich in lycopen like tomatoes, guava, and watermelon can help protect the skin naturally against UV rays.

Avoid the Hottest Time of the Day

Be sensible and do not expose yourself during the hottest periods of the day which is from 11am – 3pm. Stay in the shade during these times or walk around with an umbrella and wear a hat.

It’s really important not to leave children, babies or animals in cars. This is extremely dangerous and can lead to death.

Adapt your exercise routine, do your 10000 steps in the early morning or evening, or make sure you use a gym with a good air conditioning system. Even better – swim!

Wear Loose Clothing and Wet Yourself Regularly

Make sure you wear loose, comfortable clothing at all times that allows the skin to breathe. Do not wear tight clothing that constricts circulation. Keep the skin and hair constantly cool and wet by using a sponge, cold pack or a flannel to wet your wrists, armpits and neck.

Sleeping when it’s hot.

It can be really difficult to sleep on those humid still nights. If you can, leave a window open when you sleep or invest in a fan.

Take a cool shower before you go to bed to cool down your body.

Keep your curtains drawn during the day to avoid your room heating up

Keep a glass of iced water next to your bed,

If it’s just too hot, then a damp scarf or towel over your body can help.

Lastly, if you can, slow down. Traditionally summer is a time to relax, we are not supposed to be running about when it’s hot, take tips from how people live in hotter countries and lay back and enjoy it – it won’t last long!

 

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