The arrival of summer, high temperatures and longer days are irrefutable attractions for enjoying outdoor activities, beaches and swimming pools. However, the season also requires extra attention to your health, as the intense heat can bring risks such as dehydration, heatstroke and skin problems.
And to avoid any setbacks, experts warn that prevention is the best strategy to enjoy the season in a healthy and safe way. Therefore, we created a quick guide with five precautions that are essential during this time of year. Check out the main guidelines:
1. Daily hydration
In hot weather, the body loses more water through sweat, which increases the risk of dehydration. The recommendation is to drink at least two liters of water per day, and this amount can be increased for those who practice physical activities or spend a lot of time exposed to the sun.
“In addition to thirst, it is important to maintain constant fluid consumption. The recommendation is to drink at least two to three liters of water per day, depending on individual needs”, explains Priscila Schramm, nutritionist. “Soft herbal teas, such as mint, chamomile or ginger tea, are also recommended to aid digestion and calm the body,” adds the nutritionist.
2. Pay attention to your diet
Light and fresh foods are ideal in summer. Salads, grilled foods and foods rich in fiber help with digestion and prevent discomfort. Avoiding very fatty foods and excessive alcohol consumption is also important, as they can overload the body on very hot days.
“The main recommendations are to consume foods rich in water: fruits and vegetables such as watermelon, cucumber, orange and pineapple are great for hydrating and providing vitamins”, adds the nutritionist.
3. Protect your skin from the sun
The use of sunscreen is essential. The application should be done approximately 30 minutes before exposure to the sun and reapplied every two hours or after entering the water, whether in the pool or at sea. Hats, sunglasses and clothing with UV protection are also important allies in preventing burns caused by sun rays.
“In summer, our skin requires special attention, as exposure to the sun, intense heat and even increased sweat can cause damage to it. The main precaution is, without a doubt, the use of sunscreen. It should be applied daily, in a generous amount and reapplied every two or three hours, especially if you are at the beach, in the pool or sweating a lot”, explains dermatologist Ana Carolina Sumam.
Furthermore, even in the heat, it is important to maintain daily skin care, such as using moisturizers. “Prefer light or gel ones, especially those that have calming active ingredients such as aloe vera. The use of moisturizer is essential to avoid dryness caused by the sun and sea or pool water. For oily skin, choose oil-free products. Using calming products, such as after-sun lotions or moisturizing masks, helps the skin recover”, adds the dermatologist.
4. Prevention of infections and viruses
Summer is also ripe for an increase in gastrointestinal infections due to the consumption of contaminated food or water. Therefore, wash fruits and vegetables well before consuming them and choose reliable places to eat when you are away from home. At beaches or swimming pools, avoid swallowing water, which may contain infectious agents.
“During the summer, the proliferation of viruses, especially gastrointestinal viruses, may be more frequent. To prevent infections and viruses, it is necessary to wash your hands frequently, especially before eating or handling food. Do not leave perishable foods out of the refrigerator for a long time, to avoid contamination by bacteria and viruses and drink water from reliable sources”, details Schramm.
5. Avoid peak sunlight hours
The sun’s rays are most intense between 10am and 4pm, a period in which exposure should be avoided. If you are going to be outdoors during this period, look for shady places and keep your body hydrated. “During these periods, try to complement your protection with hats, sunglasses and clothing with fabrics that offer UV protection. It is always good to remember that this care not only prevents burns, but also protects against the risks of premature aging and skin cancer”, adds the dermatologist.
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This content was originally published in Summer in sight: see 5 precautions to protect your health this season on the CNN Brasil website.
Source: CNN Brasil
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