Seunga (Jasmine) Han, PharmD Candidate
4 Tips for a Fun and Healthy Summer
It’s finally almost summer! – It’s that time of the year where students get off school, and we all take some time off work to enjoy the outdoors. Whether it be walking the dogs, going for a jog, hiking in the mountains, or swimming in the lake, summer offers a chance for many of us to be active out in the sun.
With all the excitement, it’s still important to take care of yourself, so to prepare you for the upcoming summer, here are four ways to keep you healthy and feeling great while you’re out having a good time.
#1 Hydration
With the sun finally coming out, it’s a great time to head outside, but the heat also means it’ll be easier for you to sweat while your out and about. It’s important that you drink plenty of water before, during, and after physical activities to keep yourself hydrated.1
How much water should you drink? As new research comes out, the old rule of “8 glasses a day” is becoming old news. In reality, everyone’s water needs vary based on diet and activity, fortunately, the feeling of thirst is generally a reliable sign of your hydration status, therefore we recommend these simple tips:
- Hydrate whenever you’re feeling thirsty, and when possible, always go with good-old water. Most juices, soda and sports drinks are high in sugar and don’t provide as much hydration.
- You don’t have to force yourself to hydrate more if you’re not thirsty but do hydrate more regularly if you’re out and actively sweating. A few sips of water here and there is always a good idea.
#2 Sun Protection
We all love being out in the sun; however, prolonged sun exposure can cause damage to the skin, and so it’s important to take the appropriate steps to protect yourself. This can be done by avoiding the outdoors or seeking shade between the times of 10 am and 4 pm when the sun’s UV rays are the strongest. Additionally, wearing hats that protect the face, ears and neck and wearing sunscreen with a minimum SPF 30 is highly recommended. Lastly, it’s important to ensure that children under six months old are protected from the sun at all times.2
#3 Heat Safety
As temperatures begin to rise, its important to be aware of heat stroke, which occurs when our body gets overworked and loses the ability to control temperature. Symptoms of heat stroke can include flushed skin, mild dizziness, nausea, or trouble focusing – if any of these symptoms become severe or don’t improve after cooling, it’s important to seek medical help.3 The best way to prevent these symptoms is to dress in easily removable layers of loose, lightweight, and light coloured clothing. Moreover, taking cool showers and scheduling activities for the morning and evening hours can further reduce the risk of heat-related illnesses.3
#4 Prevent Insect Bites
It’s important to prevent insect bites as some insects including ticks and mosquitos can carry and spread certain diseases. Using effective insect repellents containing ingredients such as DEET, picaridin, IR3535 or oil of lemon eucalyptus may be used for prevention. Additionally, you can check for ticks on your body or clothes after long outdoor activities (like camping) and take showers to wash off anything that may be on your body.
Summer is a very exciting time of the year, and we hope that these steps will keep you feeling healthy so you can enjoy your summer to the fullest. If you have any questions or concerns regarding this article or others, feel free to reach out to us on Instagram, Facebook, or at ask@orbishealth.ca with your feedback. We’d love to hear from you.
RESOURCES
- American Heart Association
- RxTx
- CDC
