The summer heat can be tough on the body, whether you’re working out or just relaxing by the pool. Use these useful life tips to beat the heat and stay well.
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These hacks, encompassing everything from nutritional advice to hydration ideas, guarantee comfort and health regardless of the weather. Keep reading to learn more about this vital summertime survival advice.
Hydrate
It’s good to drink a lot of water. Focus on the color of your urine to know if it’s well-hydrated or not.
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The color of urine depends on the substances it contains: clear or pale yellow means you have enough water in the body. If it’s darker, it indicates that you lack sufficient fluid in the body and require more.
Cellular Rehydration
Dehydration is not only limited to feeling thirsty. Sweating results in water and electrolyte loss, these are crucial nutrients for proper muscular and nerve functioning. Oral rehydration aids in replenishing water but may not address electrolyte balance.
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It’s recommended to use organic salt like rock salt, pink salt, or Celtic salt, in the water to replace lost electrolytes. This ensures maximum hydration is achieved.
Avoid Direct Heat
It’s advisable to perform activities that require a lot of energy in the morning or late in the evening during extreme sun. As a result, meals of high water content, especially citrus fruits, can be taken before working out to replenish the energy and electrolytes.
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This procedure helps in reducing the chances of heat-related complications and ensures your body is temperature-controlled when exercising.
Use Sunscreen
Since the skin is going to be exposed to the sun, you will have to use a recommended broad-spectrum sunscreen from a dermatologist. Choose a protection level that’s high, which is 50+ for skin protection against dangerous UV radiation.
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This will keep your skin protected, and for optimality, reapply after every 2 hours especially when you have sweated or swam.
Limit Caffeine and Alcohol
Limit your alcohol and Caffeine intake, this disrupts the natural hydration process of the human body. Therefore, it’s advisable to maintain hydration with herbal teas rather than reach out for sweets.
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Herbal teas are capable of tasting good and they don’t have the drama of excessive urine flow that is associated with caffeine and alcohol. Water replenishment is essential in ensuring that energy levels are retained.
Dress Smart
Loose, light-colored, preferably cotton, which can be easily washed, should be worn especially if you perspire a lot. Another benefit is a hat; and if you’re prone to illnesses like migraines, it’s essential to remember this item.
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Also, clothes that clad the body in light colors tend to reflect sunlight hence, they minimize the accumulation of heat in the body.
Eat Right
Avoid foods that may cause the body to heat up, and take long to digest as they’ll produce heat within the body. Eliminate all fried and spicy foods from your diet as they cause body sweating.
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Also, avoid foods and drinks that are processed as they contain sugar and will have more impact on the level of dehydration in the body.
Get All Your Nutrients
Get used to consuming fresh foods, especially natural fruits and vegetables as they are richer in vitamins and minerals. Add many colorful vegetables to get different nutrients and vitamins to the food. Seasonal produce is not only fresher but also more hydrating and nutritious.
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Nutrients from various groups are essential in the body and their combination in foods determines the quality of human health.
Shower Regularly
To avoid heat boils and other skin fungal infections, shower twice or thrice a day at the least. Although it’s possible to wash the body after these activities, it’s advised to shower as soon as you’re through exercising.
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In case of skin reactions, formation of rashes, or infections, you should see a doctor for early intervention. Cleaning the skin is important to avoid developing skin issues.
Listen to Your Body
Symptoms that signify heat-related illnesses are dizziness, headache, and cramps. The precautionary measures you’re supposed to take are finding a cooler environment, drinking water, and seeking medical advice. If you experience these signs, seek appropriate treatment to avoid severe health complications.
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The signals for overheating can easily be managed to avoid heat-related complications while staying healthy.
Eat Seasonal Fruits
Fruits such as iced apples and watermelon are good during summer periods, the latter which contains about 95% water. Also, water is needed for various functions in the body, like the regulation of body heat, digestion, and distribution of nutrients.
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Eating these fruits keeps the body hydrated and supplies vitamins and minerals for the proper functioning of the body’s organs.
