Summertime can be especially difficult and demanding compared to the other seasons. The stifling heat teamed with the sweat, rashes and sunburn can be overwhelming and disrupt an individual’s daily routine to stay fit and active.  

The scorching heat of the sun can be a real deterrent to you pursuing your usual fitness regime and can be why you are gaining weight. The sun’s rays are also responsible for causing breakouts and other ailments some of which can even be serious such as skin cancer and sunstrokes.  

8 Tips for Maintaining Health in Summer

It is essential to keep your cool both metaphorically and literally during the months of summer as it can be taxing for both your physical and mental health.

Drink plenty of fluids,Watch for signs of heat illness,Avoid the midday sun,Dress for the weather,Pace activities,Keep cool indoors

Dr. M.G. Kartheeka, MBBS, MD

Let us explore some ways you can adapt to stay fit and healthy during summer.

Move it, to Stay Fit

Working out might seem especially difficult during the summer season and your gym instructor might seem crueller than Cinderella’s stepmom. Overcoming these thoughts is the first step to achieving fitness as nothing can be stronger than our minds. Instead of the usual sweat sessions, mix it up with swimming lessons. Take your bicycle to the grocery market instead of your car or go hiking during the weekends. 

Eat Your Greens

Spinach, lettuce, kale, green beans and all other green vegetables have high water content and contain several essential nutrients like iron, magnesium and calcium. They are also great sources of folates and are easy to digest if properly cleaned and/ or cooked. Taking your daily dose of greens is essential to regulate healthy body temperature and keep your body weight under control.

Follow the Rule of CEM

CEM translated to cleansing, exfoliating and moisturising. With the soaring temperatures, several skin problems like dry patches, sun rashes, sunburn or hyperpigmentation. The extreme heat of the sun may also be responsible for excessive oil production and thus frequent breakouts. Therefore it is equally essential to not neglect your skin. Cleansing removes the top layer of dirt, pollution and oil. Exfoliation helps remove the layer of dead skin cells and helps skincare items penetrate better. Moisturising hydrates the skin and keeps it supple.

Hydrate, Hydrate and Hydrate

Our bodies tend to lose a lot of water through perspiration. Rapid loss of water can cause dehydration, a condition that can be life-threatening since water makes up more than 60 per cent of our body composition. Drinking plenty of water and other fluids is necessary to remain hydrated and avoid overheating. An adult weighing 50 kilograms is advised to consume 8 glasses of water per day.  

Ditch Your Denim

Wear loose, light-coloured clothing instead of skin fit denim which is made of a considerably thicker fabric. Tight clothing makes it difficult for your body heat to escape through the skin as a result of which your body might get overheated. The friction of the fabric with your skin for a prolonged period can cause rashes and irritation. Try to cover the parts of your body which get exposed to the sun to reduce sun damage.

Be Generous With SPF

Always remember to apply generous amounts of sunscreen with a broad UVA spectrum before venturing out in the sun. Reapply after every 2 hours, as sunscreen wears off with time. Sunscreens should be applied even when indoors as the harmful ultraviolet rays can reach your skin even while indoors. Sunscreens with a minimum SPF of 30 should be used when going out. 

Reduce Sun Exposure

Try to remain indoors between 10 am to 3 pm as the sun’s rays are the harshest during this time range. Too much sun exposure can cause several skin problems including skin cancer.

Reduce Caffeine and Alcohol Consumption

Caffeine and alcohol are diuretics and cause further dehydration of the body. While consumption in moderate amounts may not have severe consequences, excessive intake may result in increased blood pressure, headaches or even cardiac issues. A warm cup of coffee increases body temperature and can cause discomfort during the summer season.

Health problems such as cough, cold, sunstroke and fever are quite common in children during the summer, often calling for a consultation with a pediatric doctor. Prevention is commonly recommended for children who have a weaker immune system and are vulnerable to temperature changes.

Dr. Ashish Bajaj, M.B.B.S., M.D.

Some hacks to leading a healthy and happy life during the summer months include eating green leafy vegetables, drinking lots and lots of healthy fluids and not forgetting to apply sunscreen at all times. Brisk walking or swimming can be incorporated into your daily routine to stay active without losing too much sweat.  

Also Read: 10 Foods To Reduce Body Heat Naturally

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.