Stay Cool and Hydrated This Summer: Tips for a Healthy Season

08/02/2024 | pwsbuilder |

Hello to all my valued patients!

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As the summer heat intensifies, it’s essential to prioritize staying cool and hydrated. High temperatures can pose various health risks, especially when you’re on a weight loss journey. Here are some tips to help you stay healthy, hydrated, and cool this summer.

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1. Hydration is Key
Water is your best friend during the summer. Here are some tips to keep hydrated:

  • Drink Plenty of Water: Aim for at least 8 glasses a day. If you’re active or spend a lot of time outdoors, increase your intake.
  • Infused Water: Add slices of cucumber, lemon, or berries to your water for a refreshing twist.
  • Avoid Sugary Drinks: While tempting, sugary drinks and sodas can dehydrate you. Opt for water, herbal teas, or sparkling water instead.


2. Eat Hydrating Foods
Incorporate foods with high water content into your diet:

  • Fruits and Vegetables: Watermelon, cucumbers, oranges, strawberries, and lettuce are excellent choices.
  • Soups and Smoothies: Cold soups like gazpacho or smoothies packed with fruits and veggies can be both hydrating and nutritious.


3. Dress Appropriately
Wear light, loose-fitting clothing in breathable fabrics like cotton or linen. Light-colored clothes reflect heat, helping you stay cooler.

4. Stay Indoors During Peak Hours
The sun is strongest between 10 AM and 4 PM. Try to stay indoors during these hours or seek shade if you need to be outside.

5. Use Sunscreen
Protect your skin from harmful UV rays. Apply a broad-spectrum sunscreen with at least SPF 30, and reapply every two hours, especially if you’re swimming or sweating.

6. Exercise Smartly
If you’re exercising outdoors:

  • Time Your Workouts: Exercise early in the morning or late in the evening when it’s cooler.
  • Hydrate: Drink water before, during, and after your workout.
  • Listen to Your Body: If you feel dizzy, weak, or nauseous, stop and rest.

7. Cool Down Techniques
Find ways to cool down throughout the day:

  • Cool Showers: Take a cool shower to lower your body temperature.
  • Fans and AC: Use fans or air conditioning to keep your environment cool.
  • Cold Compresses: Apply a cold, damp cloth to your forehead, neck, and wrists.

8. Monitor Your Health
Be mindful of signs of dehydration or heat exhaustion:

  • Dehydration Symptoms: Dry mouth, headache, dizziness, and dark urine.
  • Heat Exhaustion Symptoms: Heavy sweating, weakness, fast pulse, and nausea.

9. Healthy Eating
Summer is a great time to enjoy fresh produce:

  • Seasonal Fruits and Veggies: Take advantage of summer fruits and vegetables which are at their peak.
  • Grill Smart: If you’re grilling, choose lean meats and plenty of vegetables. Avoid heavy, greasy foods that can make you feel sluggish in the heat.

10. Stay Social and Active
Join community activities that keep you active and engaged:

  • Outdoor Activities: Walking, biking, or swimming are great ways to stay active and enjoy the weather.
  • Community Events: Farmer’s markets, outdoor yoga classes, or group hikes can be fun and healthy ways to spend your time.

Healthy Summer Recipe: Watermelon & Cucumber Salad

Ingredients:

  • 4 cups seedless watermelon, cubed
  • 2 cups cucumber, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons fresh mint leaves, chopped
  • 2 tablespoons fresh basil leaves, chopped
  • 1 tablespoon olive oil
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the watermelon, cucumber, red onion, feta cheese, mint, and basil.
  2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Serve immediately and enjoy this refreshing, hydrating salad!

Stay Healthy and Enjoy Your Summer!
Remember, your health and well-being are a priority. Following these tips can help you stay cool, hydrated, and healthy during the summer months. If you have any questions or need more personalized advice, feel free to reach out during your next visit. Stay cool, stay hydrated, and enjoy the summer!
Warm regards,

Healthy regards,
Omotara, J Adewale, DNP, MPH, NP-C, FNP-BC
Family Health Nurse Practitioner,
Urbane Care NP, Nurse Practitioner in Family Health, PLLC.
Direct Line: 929-367-0510 | Fax: 929-367-0511
www.urbanecarenp.com
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“The Greatest Wealth is Health”, (Unknown).

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