Can you feel that heat in the air? Summer is officially here, which means it’s time to enjoy it to the fullest. No matter how you spend your summer, it is important to take care of yourself and stay safe. Here are some wellness tips to ensure you enjoy every day of this liveliest season by staying mentally and physically healthy.
Stay Hydrated.
This is undoubtedly the most important wellness tip to follow all year round. However, when the temperature rises outside, your body needs even more hydration. In hot weather, you lose fluids quickly, even if you are not active. When you drink plenty of water, you limit the risk of heat-related illnesses, support your cognitive function, and maintain your energy levels. Watch out for symptoms of dehydration, such as dry mouth and lips, tiredness, dizziness, hollow eyes, and extreme thirst. Dehydration can be easily corrected by drinking plenty of fluids and electrolytes; however, severe dehydration may require medical assistance. Also, remember that alcohol consumption leads to much faster dehydration. Alcohol is a diuretic that causes your kidneys to release more electrolytes, making you lose fluids faster.
Eat Healthy and Safely.
Make sure to eat nutritious food that helps your body maintain good energy levels and provides you with plenty of vitamins. Choose in-season vegetables and fruits rich in antioxidants and phytochemicals that protect your body against cell damage and reduce the risk of many chronic diseases. Summer is the time for fresh fruits, vegetables, and berries, so why not add plenty of them to your diet and gain the most benefit? You don’t need food supplements during the summer when nature provides all the necessary vitamins and minerals. Choose organic food as it is less exposed to pesticides and not treated with synthetic chemicals. Also, make sure to follow food safety guidelines, such as keeping perishable items in the fridge or cooler, washing your hands before touching food, and cooking your meals to the correct internal temperature. Remember that warmer temperatures increase the risk of food poisoning and infections.
Apply the Sunscreen.
Feeling that heat on your skin while tanning at the beach can be pleasant; however, the sun is the silent enemy of your health and beauty. Avoid peak sun hours and seek shade between 10 a.m. and 4 p.m. Apply and reapply sunscreen as many times as necessary, as it washes off with sweat and must be reapplied at least every two hours. For the best protection, use sunscreen with SPF 50 and remember to apply it to all uncovered spots of your body, such as your ears, neck, toes, and lips (use SPF lip balm). Replace your sunscreen every 12 months after opening or sooner if it reaches its expiry date. Skin cancer is the most common form of cancer, so the sun can be your greatest enemy. Believe me, that tan is not worth it. The sun also ages the skin quickly and harms your beauty, so don’t give it a chance. Covering your head from the sun is important as it can dry out your hair, burn your scalp, or cause the sunstroke. So put on that baseball cap!
Stay Active.
Mild sun exposure helps your body produce vitamin D, lifts your mood, and enhances cognitive function. This is why it is important to go outside and enjoy the weather during low sun hours. Working out during the humid season can be exhausting, so choose less intense summer activities that are also fun. Go for a bike ride, do some gardening in your backyard, swim to cool down on a hot day, try yoga, or even wash your car outside, because that still counts as physical activity. Think of every possible way to make your body move for at least 60 minutes per day, as physical activity reduces the risk of chronic diseases, strengthens your body, and improves your mental health.
Take Care of Your Mental Health.
Mental health is just as important as physical health, so be sure to be mindful. Sleep well and rest your body. Adults generally need 7-9 hours of sleep to restore energy, which is great for proper immune function. Additionally, women require more sleep as they tend to multitask more often than men. Multitasking leads to increased mental fatigue, making the brain switch more rapidly between tasks; thus, women need at least 20 extra minutes of sleep to fully recover. Also, try to increase your dopamine levels, which lead to mood enhancement, by engaging in fun activities, such as drawing and sketching, journaling, cuddling a pet, or calling loved ones. Make sure to build connections and find new friends, as it is essential to interact with people who are good for your mental health.
Stay active, stay positive, stay healthy-this is the summertime mantra!
Viktoriia Kolomiiets | Writer
