July 27

4 Ways To Protect Yourself From A Heatwave This Summer

4 Ways To Protect Yourself From A Heatwave This Summer

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Summer is here, and there are so many fun activities to participate in! However, there is also a need to stay safe and healthy. Heatwaves are a growing concern during this period. A publication from the Office of National Statistics indicates there is a projected 0.1% increase in heatwave mortality in the summer of 2021. Luckily, there are several ways you can stay cool and protect yourself from the heat of summer. Here are a few tips to keep you cool this summer.

  1. Drink more water

Anne Park, a primary care physician at Hackensack Meridian Medical Group, says that many people sweat a lot during the warmer summer springs. Sweating can cause you to dehydrate and lower your blood pressure. The primary signs of dehydration are concentrated urine, lightheadedness, headache, and dry mouth. These signs alert your body to consume more water. Dr Park advises that during the long summer season, instead of drinking an average of two litres of water a day, you can take an average of two and a half litres of water. 

He further explained that drinks with sugar and caffeine cause dehydration and should be avoided, especially when the summer period gets unpleasantly warmer. You can also use your phone to track how much water you need to take to keep you hydrated. Moreover, adding elements such as a slice of cucumber, lemon, frozen berries, and mint give your water a little summer flavour. You can also opt for snacks with lots of water content like watermelon, tomatoes and cucumber.

  1. Wear sunscreen

While it is ideal for spending some time outside in the sun during the summer, protecting yourself from the sun’s harmful UV rays is essential. Frequent exposure to high UV rays can cause several skin care problems such as inflammation, hyperpigmentation, skin cancer, and fine lines. Therefore, it is prudent to wear sunscreen whenever you go out this summer to keep you safe and healthy. However, it would help if you were cautious when selecting a sunscreen. According to David Colbert, a renowned dermatologist, a sunscreen of SPF 30 to be the best shield against harmful UV rays. 

However, it is advisable to consult your dermatologist for approved sunscreen options that would work best for you. Applying your sunscreen is also vital in offering you protection against the sun’s harmful rays. Experts advise that a quarter of a glass size be used for the whole body and the face. They also suggest that you apply sunscreen every two hours while you bask or move around in the sun. You can also offer more protection by acquiring sunglasses for your eyes. Fortunately, you can choose several cheap options for the best protection. 

  1. Get your rest

The longer summer days makes the season so exciting, as your social activities may get busier as the days get humid. However, the hot, long summer days can make it a challenge to sleep at night. Although the summer light helps reduce the signs of seasonal affective disorder (SAD), it also delays melatonin production, which is responsible for making you fall asleep. Once the melatonin production in your body is postponed, your sleep routine is altered, causing you to stay awake for a more extended period.

It would help if you considered resolving this by adjusting your schedules to make your evenings start at least two hours before creating your usual night activities. When you are inside your house, you can draw down the blinds to reduce the infiltration of the summer night light. You can also fix new bulbs in the room to give your room the evening feel. By doing this, you can have a sound rest for up to nine hours in the summer.

  1. Eat breakfast

You may miss breakfast many times in the year, but you must have it before you step out of the house in summer. Most people rush out every day to start their summer fun-filled activities and forget about breakfast. However, the summer heat can cause significant damage to your skin, cause dehydration, and fainting when you do not eat balanced meals before starting the day. 

Therefore, your summer breakfasts should include various fruits and vegetables. A healthy summer breakfast will help balance your blood sugars and give you enough energy to start the day. There are different easy-to-make breakfast options to try this summer.

Experts suggest that you eat most of your meals at home to prevent stomach upset and indigestion. Therefore, it is advisable to have fewer breakfast and brunch dates in restaurants and cafes.