Avoid tanning in summer & Sleep in the cooler in summer and go for a walk in the morning. drink lemon water in summer
Surviving summer, especially during extreme heat, involves a combination of staying cool, hydrated, and protected from the sun. Here are some comprehensive tips:
Staying Cool
- Stay Indoors During Peak Heat:
- Limit outdoor activities between 10 AM and 4 PM when the sun is strongest.
- Spend time in air-conditioned places such as malls, libraries, or community centers.
- Use Fans and Air Conditioning:
- Use fans to circulate air and air conditioning to cool down rooms.
- If you don’t have AC, visit public places that do or use cooling centers.
- Take Cool Showers or Baths:
- Use cold or lukewarm water to lower your body temperature.
- Wear Appropriate Clothing:
- Choose lightweight, light-colored, loose-fitting clothing made of natural fibers like cotton.
- Wear hats and sunglasses when outdoors.
- Use Cooling Products:
- Apply damp cloths or ice packs to pulse points (wrists, neck, ankles).
- Use cooling towels or cooling vests if you need to be outside for extended periods.
Staying Hydrated
- Drink Plenty of Water:
- Aim to drink at least 8-10 glasses of water a day, more if you’re active or outside in the heat.
- Avoid alcohol and caffeinated beverages as they can dehydrate you.
- Eat Hydrating Foods:
- Consume fruits and vegetables with high water content, such as watermelon, cucumber, oranges, and strawberries.
- Set Reminders:
- Set reminders to drink water throughout the day if you tend to forget.
Sun Protection
- Use Sunscreen:
- Apply a broad-spectrum sunscreen with an SPF of at least 30.
- Reapply every two hours, or more frequently if swimming or sweating.
- Seek Shade:
- Stay in the shade whenever possible, especially during midday hours.
- Use umbrellas, canopies, or trees to protect yourself from direct sunlight.
- Wear Protective Accessories:
- Use wide-brimmed hats to protect your face and neck.
- Wear sunglasses that block UV rays.
Managing Heat-Related Illnesses
- Recognize Symptoms:
- Be aware of signs of heat exhaustion (heavy sweating, weakness, cold/pale/clammy skin, fast/weak pulse, nausea, fainting).
- Be alert for symptoms of heat stroke (high body temperature, hot/red/dry skin, rapid pulse, confusion, unconsciousness).
- Take Immediate Action:
- Move to a cooler place, use cool cloths, and sip water if experiencing heat exhaustion.
- Seek medical help immediately if you suspect heat stroke.
Practical Tips
- Plan Activities Wisely:
- Schedule outdoor activities for early morning or evening when it’s cooler.
- Take frequent breaks in the shade or indoors if you must be outside.
- Adjust Your Diet:
- Eat smaller, more frequent meals.
- Avoid heavy, hot foods that can increase body temperature.
- Create a Cool Environment:
- Use blackout curtains or shades to keep sun out.
- Use fans strategically to create cross-ventilation.
By following these tips, you can stay safe and comfortable during the hot summer months.