Everyone loves having fun and basking in the sun. Unfortunately, hot days in summer can also spell trouble for many. Learn how to eat, drink, exercise and avoid sun damage to stay fit and healthy this summer by using the following health tips.
Eat Energy Foods
A healthy diet makes a big difference for those who want to make the most of their body through exercise and sports. Complex carbohydrates and protein are essential as energy foods for the body.
The most important energy foods for physical activity are complex carbohydrates such as wholegrain breads, oats, muesli, cereals, pasta, rice, beans and potatoes. Protein is another energy provider. It is digested slowly and provides fuel for the body over a longer period of time. Foods rich in protein include fish, poultry, lean meat, eggs, dairy products, soy products, beans, nuts and seeds.
On hot days, the body sweats more and can become dehydrated faster. Therefore, lost fluids must be replenished quickly to avoid dehydration. This is even more important while exercising in hot temperatures during summer months. So drink plenty of fluids, preferably plain water. To drink more water, start the day with a glass of water, spread water intake throughout the day and make water easily accessible – in the bag, in the car, on the office table, etc. Fresh fruits and vegetables, which are rich in vitamins, minerals and dietary fiber, are good sources of water as well. Eat more of these too.
Sun damage is a real threat in summer. Those who exercise in the sun must always apply a sunscreen with SPF30 or more and reapply sunscreen every few hours if there is excessive sweating or if they are out swimming. It’s also advisable to wear sun protective clothing and sunglasses. If possible, avoid being in the hot sun between 10am and 3pm.
Exercise Wisely in Hot Temperatures
As tempting as it is to just dash out and enjoy the good weather, it’s best to be cautious while exercising in summer. Stick to the regular exercise regime instead of trying to attempt strenuous activities or exercise out in the sun. Learn to recognize warning signs of heat related illnesses such as severe dehydration and heat exhaustion. These include heavy sweating, muscle cramp, dizzy spells, nausea, vomiting and fainting. Stop exercising if these symptoms appear
Also, those who need to work in extremely hot temperatures should wait for the body to acclimatize first to get used to the harsh condition. It’s also crucial to avoid extreme changes in temperature while exercising. Don’t rush from a hot zone straight into a cold, air-conditioned room. The right approach is to let the body cool gradually.
Aim to stay fit and healthy this summer. Shape up on hotter days by eating energy foods and drinking plenty of water. When out exercising, remember to give the body adequate sun protection and exercise wisely by letting the body adjust to extreme temperatures gradually.
Found this article useful? Read also Healthy Family Exercise Tips in Summer.
References:
Molloy, Hugh and Egger, Garry. Skin Fitness. New South Wales: Allen & Unwin, 2008.
Dr. Stanton, Rosemary. "Shape up for Summer" in Woolsworth Publication. New South Wales: News Magazines, Summer 2009.
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