With the weather maintaining a hot temperature, we will be discussing healthy ways to stay cool. Today, we will talk about some of the health risks of extreme heat and things you can do to help stay cool. Next week, we will discuss snacks and drinks you can make to help combat this weather.
When it comes to hot temperatures, one of the most important things is to make sure that you stay hydrated! Whether you are staying indoors or working outdoors, you want to make sure that you are getting enough fluids. According to the World Health Organization (WHO), high exposure extreme heat can lead to dehydration, heat cramps, or even heat stroke. Here are some tips by WHO on how you can stay cool and hydrated whether indoors or outdoors:
- Take cool showers or baths. Alternatives include cold packs and wraps, towels, sponging, foot baths, etc.
- If outside, stay in the shade as often as you can
- Wear things like light colored clothing, loose fitted clothing, sunglasses, wide-brim hats or caps, etc.
- Drink water regularly but try to avoid sugar and caffeine. Avoid alcohol as well as it can very dehydrating.
- Eat small meals and eat more often.
Keep in mind that even though the weather is hot outside, you can still find ways to exercise. For example, you can do early morning yoga before the sun reaches its peak. Peak sun is normally at midday (noon) to early afternoon but the exact point varies depending on your location so you can research it for your specific location. You can also try taking your workouts indoors. If you have access to an indoor gym, that’s a good place to start. If you don’t, one thing you can try doing is jogging or running under a running sprinkler. If you’d prefer to take a walk, try waiting for later in the day when the sun has lowered in the sky.
Another good exercise you can do is swimming. It’s not only a nice way to stay cool but it’s also good for your body. According to Senior Link, some of the benefits of swimming include: helping alleviate strain on aging joints, improving flexibility and range of motion, improving stability (thus reducing the risk of a fall), promoting cardiovascular health, and improving sleep. In addition, if you are with close families or friends, it can be a nice chance to socialize. If you don’t have access to a pool that large, you can leisurely enjoy your time by sitting in a kiddy pool if you have one.
All in all, these are just a few ways to keep yourself cool this summer. Be sure that you try to follow these healthy ways to stay cool (i.e. avoid the hot weather if possible, regularly drink water so that you can stay hydrated, and place yourself in air conditioned spaces if you can).
Information obtained from: https://www.who.int/news-room/fact-sheets/detail/climate-change-heat-and-health
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020