Beat the Heat: The Universal Handbook for Summertime Wellness

The summer season offers comfort and warmth, but it also presents difficulties for maintaining good health. This is the definitive guide to help you enjoy the season safely and avoid the heat.

1. Consume plenty of water
   Water is important to consume. Try to get at least 8 to 10 glasses each day. If you’re outside or active, up your intake.
   Eat Foods High in Water: Add fruits to your diet, such as oranges, cucumbers, and melons.
   Avert Drinks That Dehydrate You: Alcohol, caffeine, and sugary drinks should be avoided as they might cause dehydration.
2. Use Spf 
   Apply a broad-spectrum sunscreen with a minimum SPF of 30. Every two hours, or more frequently if you’re sweating or swimming, reapply.
   Put on protective gear: Wear loose-fitting, light clothing, hats with wide brims, and sunglasses that filter UV rays (Marie Claire Magazine).
   Seek Shade: Steer clear of direct sunlight, especially between the hours of 10 AM and 4 PM when UV radiation is at its highest (WhoWhatWear).
3. Keep Cool 
   During the hottest parts of the day, spend time in air-conditioned areas. Visit public spaces like shopping centers, libraries, and community centers if your home isn’t air conditioned (WhoWhatWear).
   Utilize Fans: According to The Australian Women’s Weekly, both ceiling and portable fans can assist move air around and reduce body temperature.
   Cool Showers: To reduce body warmth, take cool baths or showers.
4. Keep Cool: 
   During the hottest parts of the day, spend time in air-conditioned areas. Visit public spaces like shopping centers, libraries, and community centers if your home isn’t air conditioned (WhoWhatWear).
   Utilize Fans: According to The Australian Women’s Weekly, both ceiling and portable fans can assist move air around and reduce body temperature.
   Cool Showers: To reduce body warmth, take cool baths or showers.
5. Keep an eye on health risks
   Identify Illnesses Associated with Heat: Recognize the differences between heat exhaustion (excessive sweating, weakness, and dizziness) and heat stroke (no sweating, fast heartbeat, and disorientation). Seek medical assistance if required.
   Verify Vulnerable Persons: Make sure that the elderly, kids, and pets are all cool and safe (The Times of Israel).
6. Eating Healthily
   Choose smaller, lighter meals that are simpler to digest; stay away from hot, heavy foods (Inquirer).
   Fresh produce: Because of their high water content and nutritional value, highlight seasonal fruits and vegetables (The Times of Israel).
   Keep Hydrated and Cool with Food: To stay hydrated, eat cold soups, salads, and smoothies (Ukrinform).