Summertime heat can simply be overwhelming. Summer heat can be intense, especially if you live in a muggy, humid area. When temperatures reach record highs, keeping cool isn't just about comfort. High temperatures can result in heat-related illnesses like heat stroke and heat exhaustion with the ederly, children and pregnant women being at a greater risk.
Dehydration is another major health issue. The body sweats in an attempt to keep the body's core temperature stable, but in very high temperatures the body will sweat at a rate higher than fluid can be replaced, creating a dangerous situation. If the humidity is higher, it is more difficult for the body to perspire normally. Here are a few ideas to help you keep cool this summer:
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Clothing: Dress for the heat by wearing loose-fitting clothes, preferably of a light color like white instead of dark-colored clothing. The dark clothing attracts the heat and will leave you hot and steamy. Cotton clothing will keep you cooler than many synthetics. Use a hat to protect your head from the sun when you go out.
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Hydration: As you get hot, your body perspires in an effort to cool itself. Replacing the loss of fluid is vital. It is imperative that you consistently drink plenty of water several times a day. Do not rely on your thirst mechanism as by the time you feel thirsty, you are already slightly dehydrated. The ubiquitous 'nimbu pani' (lemon water) and coconut water are the ideal summer drinks. Avoid caffeinated beverages or alcohol that dehydrate your body.
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Stay indoors: The thumb rule to avoiding sunstroke is to avoid exposure to the sun when it is at its zenith. Stay indoors during the hottest part of the day during the summer and avoid outdoor activities in direct sunlight or on hot asphalt surfaces. Spending more time in properly ventilated or air-conditioned place decreases the risk of heat-related illnesses.
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Nutrition: Eat light meals including frequent small meals containing cold fruit or low fat dairy products and avoid hot foods on these hot days. Foods that are heavier on your stomach take a lot of energy to digest which slows down your body's cooling process. By eating chilled foods, salads, fruits, and vegetables, you'll keep your body temperature down. Avoid too much of fried and processed food which will make you lousy and fatty.
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Sunscreen: Apply a sunscreen lotion before leaving your home. Opt for the sunscreen which contains minimum of SPF 15. Sunscreen should be applied liberally, uniformly and thickly to all exposed skin surfaces. Don't forget to protect lips, ears and toes.
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Insect protection: There are many insect infections that are more common in the summer and can cause symptoms. You can use insect repellents and cover your body adequately to prevent mosquito bites.
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Protect your eyes: Sunglasses with UV protection can help enhance the eyes to filter out the sun's damaging rays. Choose sunglasses that block 99 to 100 percent of UV radiation.
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Bath often: Take frequent cool showers or baths. This will help keep your body temperature down. Even better, there's nothing that cools you off better in the summer than a dip in the cool swimming pool. You can also keep a spray bottle filled with water in the refrigerator and use it for a quick refreshing spray to your face after being outdoors.
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Hair care: Keep hair up off the neck, either by cutting it shorter or by twisting it up into a big clip or a ponytail. Massage your hair daily with oil in the night before going to sleep and use mild shampoos for hair wash the following morning.
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Rest: Rest frequently and avoid overexerting yourself. It you feel tired or over-heated, take a nap.
These are some small and effortless way to stay cool even in the boiling temperature. A little bit of planning and summer can be an enjoyable, healthy season for all ages.
