Summer is a time many of us look forward to. It gives us a chance to get outdoors and be more physically active. Gardening, water sports, hiking, and biking are often at the top of our summer to-do lists!
However, warmer temperatures can also bring health risks such as dehydration and overheating. The good news is that with a little planning and preparation, you can safely enjoy your favorite summer activities.
Here are four tips to help you stay active and safe during the summer heat.
Healthy Summer Habit Tip #1 – Be Creative
Look for ways to move your body and stay active without exposing yourself unnecessarily to extreme temperatures. Some suggestions include:
- Plan outdoor activities for the early morning or later in the evening to avoid the hottest part of the day, which is usually between 10 a.m. and 4 p.m.
- Choose activities that involve water. Swimming, kayaking, and other water-based activities can help keep your body cool.
- Consider switching your outdoor walk to an indoor walk at your local shopping center or big-box store.
Tip #2 – Dress for the Weather
Wear lightweight, loose-fitting clothing to help your body stay cool. Light-colored clothing reflects heat better than dark-colored clothing. When possible, choose moisture-wicking or “dry-fit” fabrics.
Protect your skin from the sun by wearing a hat or visor, sunglasses, and a broad-spectrum sunscreen with an SPF of 30 or higher.
Tip #3 – Hydrate
Don’t wait until you feel thirsty to drink water. Be sure to hydrate before, during, and after physical activity.
If you sweat heavily or exercise for long periods, increase your fluid intake to replace what your body loses. For extended exercise or activities that cause heavy sweating, consider drinking a sports drink or another beverage that contains electrolytes.
One easy way to check your hydration level is to look at the color of your urine. Pale yellow urine usually means you are getting enough fluids, while darker urine may be a sign of dehydration. Click here for more helpful hydration tips.
Healthy Summer Habit Tip #4 – Know the Warning Signs of Heat Illness
Hot weather and sunshine can increase your risk of heat-related illness. Physical activity raises your body’s temperature, which can make that risk even higher.
Knowing the warning signs can help you take action early. Common symptoms include:
- Excessive sweating
- Dizziness or lightheadedness
- Headache
- Nausea
- Muscle cramps
- Fatigue
If you experience any of these symptoms, stop exercising and move to a cool place. Drink fluids and rest. Seek medical attention if your symptoms do not improve or if they get worse.
For more helpful information on healthy summer habits, check out our related article, ” Ten Ways to Be Active This Summer“