The heat is on and the sun is out! Finally, the warmest season has come around and it is a great time to bring out your swimsuits and trunks and hit the beach or engage in some other outdoor activity. In this climate, you need to be careful not to get dehydrated and keep yourself fit for whatever recreation you are pursuing. In fact, the heat wave that swept across the US and Canada in July has claimed a number of lives. You would not want to miss out on the fun by acquiring such health conditions too, do you? Go through these tips then on keeping yourself in good shape during this exciting time of the year:

Eat a lot of fruits and vegetables
Enjoy the produce in season as they are in abundance during summer. Watermelons and cucumbers help you keep cool and refreshed, while avocados, berries, salads and the like give you the nutrients that you need in your active pursuits. Organic ones are even better as they are not or are less subjected to certain chemicals and pesticides. Avoid loading up on protein-rich meals as they can increase your metabolism and make you feel the heat more.

Wear appropriate clothing
Put on hats, sunglasses and scarves when going out, but remember to remove these when you go indoors, especially your footwear. Do use umbrellas as well, and stay in the shade as much as you can during the hottest parts of the day. Opt for light and breezy clothing that are not of dark shades.

Drink lots of fluids
Minimise caffeine and alcohol intake. Prefer to take in fresh juices, water, or even electrolyte-containing sports drinks like Gatorade. Do ingest up to 20 ounces of liquid prior an activity. Remember that you should consume these before you feel thirsty and constantly keep yourself hydrated throughout the day. This way, you get to avoid heat-related illnesses.

Stay indoors when the sun is at its hottest
Beware of going out between 11 in the morning until 3 in the afternoon. It is advisable to stay in air-conditioned venues during such periods. If in case you have been engaging in a sport outdoors, do acclimatise yourself before going into chilly rooms to avoid developing headaches and other conditions due to the sudden change in temperatures. Stay in the shade first before doing so.

Apply sunscreen
Say no to burns and ward them off by using lotions with SPFs of no less than 50. Make sure you rub them on your skin about 20 minutes before you even go outside for the formulation’s protective features to take effect.

Be mindful of the signs and symptoms of dehydration so that you can remedy them in time, especially when it happens with children. Watch out for dry lips or tongues, dizziness, nausea and dark-hued urine. Drink water right away and take a rest in the coolest part of your cottage one you start feeling the symptoms.

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