Safely Take the Heat with these reminders and tips!
Hot weather can cause dehydration, disorientation, overexposure to sun and more. Keep these simple points in mind prior to going on hikes, to the beach, on a brisk walk or run, and outdoor activities, in general.
Hydrate!
- Drink fluids… even more than normal
- Keep fluids to cool, crisp water rather than soda or carbonated beverages
- Bring reusable water bottles with you (clean ones!) to work and outdoors
- Avoid salt tablets, when possible
- Increase water intake when exercising
- Be aware of caffeine and alcohol intake; drink a glass of water for each coffee or alcoholic beverage, as a general rule
Dress for the Occasion!
- Wear lightweight clothing in the heat outdoors
- Wear loose clothing
- Sun-reflective shirts are a cooler option
- Protect eyes with broad sunglasses
- A wide brimmed hat is a wardrobe essential, even for men
- Cool down with a cool shower
- Find the shade
- During high heat hours, avoid strenuous activity when possible
- Eat cooling fresh fruits and vegetables
- Celery
- Melon
- Cucumber
- Open the windows at home in the morning and evening hours to allow fresh air in
- Keep shades drawn during the hot times of day
Sun Protection
- Use SPF 30 sunscreen and reapply every 2-3 hours
- Remember to wear sunglasses and a hat
- Avoiding tanning helps prevent overheating but also sun damage to skin, aging skin, and skin cancer
- A sunburn dehydrates the body as well as “see note above”
Alert and Aware
- Leg and body cramps can mean dehydration
- Other signs of overheating: pale skin, rapid pulse, heavy sweating
- Keep emergency contact information handy which includes health insurance information, allergy information, and prescription drug info
Enjoy this post-workout refreshing BERRY GRANITA recipe
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