admins Introduction
As the temperature rises, there is a risk for our health. The summer season, while is alive and full of life, it can challenge our goodness in many ways-from-to tiredness and digestive issues from heat and heat.
Maintaining good health during summer is not just about comfort – this is about protecting your body from the harmful effects of excess heat.
In Patiala Heart Institute & Multispeciality Hospital (PHMH), we understand the importance of overall health, especially during seasonal changes. There are ten essential summer health tips cuisted by our wellness experts that help you to calm, energetic and protect all seasons.
Stay hydrated with water and electrolytes
Why is hydration important during summer?
Water is important to regulate body temperature. During summer, your body loses more rapid fluids through sweat, which can cause quick dehydration when filled again.
Common symptoms include-
dry mouth, fatigue, dark colored urine, dizziness and headache. Best drink to stay hydrated Stick to plain water, coconut water, lemon water and ORS (oral regeneration solution). They not only compensate fluids, but also restore lost electrolytes. Avoid sugar soda, excessive caffeine and alcohol – they contribute to dehydration rather than preventing it.
Dress Light and Wear Sun Protection
Choose the right clothes for hot weather
Wear loose, breathing clothes made of natural clothes like cotton or linen. Light colored fabrics indicate sunlight and help your body to remain cool, reducing the risk of overheating.
Sun protection tips-
Apply broad-spectrum sunscreen with at least SPF 30 before step out. Do not forget accessories such as wide brimd hats, UV-protection sunglasses and scarves for additional preservation. For concerns such as sunburn, tanning, or heat ratio, PhMH specialist provides skin health consultation and skin remedies.
Avoid peak sun hours
Understand the risks of sun risks
The risk of the sun is the most intense between 10 am and 4 pm, which increases the risk of sunburn, heat exhaustion and long -term skin damage. When possible, limit external activity during these hours.
Best time to exercise out
Schedule walk, jogging, or other workouts (before 9 am) or (after 6 pm) when the temperature is low and the air is fresh.
Eat light and fresh foods
Benefits of seasonal fruits and vegetables
Include cold fruits like water, watermelon, cucumber, oranges and berries in your diet. Opt for salads, fruit bowls and smoothies that are packed with hydrating and essential nutrients.
Avoid heavy food to prevent digestive stress
Heavy, oily food can cause swelling, fatigue and digestive discomfort during hot weather. Select small, light food that are easy to digest and help maintain energy levels.
Regular cooling breaks
How cooling breaks helps with mental clarity
Prolonged contact for heat may cause mental fatigue and irritability. Take regular cooling brakes in shaded or air -conditioned places to help recharge your mind and body.
Using cool compress and face spray
Simple techniques such as using a wet towel on your neck, cold compress, or facial mist can refresh you immediately during the day.
Safety Guideline Management: Heat Exhaustion & Heat stroke
Identifying the Signs of Heat Exhaustion
Be aware of heat exhaustion signs including dizziness/nausea, excessive sweating and extreme fatigue. If you are experiencing these symptoms, immediately move to a cooler location, drink water, and get some rest.
Preventing Heatstroke
Heatstroke is a medical emergency. Signs include confusion and dry skin, elevated heart rate, and unconsciousness. It is vital to take in fluids to rehydrate, avoid direct sun exposure, and seek medical attention immediately.
PHMH provides emergency care and clinical expertise in the treat heat and related illnesses.
Stay Active with indoor exercise.
The Importance of Staying Active during Summer
Being active increases energy and lifts mood and immune function, but extreme excessive heat poses dangers to outdoor exercise.
Indoor Exercises to Beat the Heat
Include indoor activities, like, yoga, Pilates, resistance training, or swimming in a well ventilated, or air-conditioned facility, to continue to be active and reduce the risk of hyperthermia.
Safeguard Your Heart in the Summer Heat
How Heat Affects the Heart
High temperatures raise your heart rate and impose extra work on your cardiovascular system. This is particularly concerning for patients who have been diagnosed with hypertension, heart disease or diabetes as their risk increases.
Things You Can Do To Protect Your Heart From Summer Heat
Avoid intense activities in extreme heat conditions, drink plenty of fluids, and take frequent breaks. PHMH’s cardiology specialists provide individualized management and advice to heart patients in peak summer months.
Getting Quality Rest and Sleep to Recover
Keeping it Cool when Sleeping
Sleeping in excessive heat can disrupt your sleep, causing fatigue and lack of focus. A cool room, dark curtains or blinds, and reduced noise improve sleep quality.
Tips for Staying Comfortable in Hot Weather
Consider fans, air conditioning, air coolers, and sleep in either 100% cotton sheets or wicker-type bedding that facilitates air flow.
Conclusion
Taking care of your body in the hot summer months doesn’t have to mean changing who you are as a person, it mainly requires paying attention to lifestyle choices, consistency and awareness.
PHMH services all aspects of health in cardiology, skin care, respiratory care, health care and wellness so that you and your family can have a healthy and successful summer!
FAQ
Q1. How much water do I need in the summer to stay hydrated?
The average adult should aim to consume 2.5-3.5 liters of fluid per day in summer. This volume can increase with increased activity and heat’.
Q2. What are the signs of dehydration in summer?
Typical symptoms include dry mouth, tiredness, dizziness, dark urine and infrequent or less urine. You should be drinking fluids often, even if you are not thirsty.
Q3. Can I exercise outside in summer?
Yes, you can exercise outside, but do it when the sun is not at its peak time, preferably either early in the morning or late into the evening, stay hydrated, wear breathable clothing, and find shade or a place to sit and rest.
Q4. What fruits are good to cool your body in the hot summer months?
Fruits such as watermelon, muskmelon, oranges, litchis and cucumbers are perfect for replenishing your hydration and energy levels.
Q5. How do I avoid heatstroke when exercising outdoors?
Avoid outdoor exercise during peak sunlight hours, drink plenty of water before and during exercising, dress lightly and be cautious of any concerning symptoms such as nausea or dizziness.
Q6. What can I do if I feel faint or dizzy while it’s hot?
Find a place to cool down in the shade or air conditioning, drink water, lie down and put your legs up. If symptoms don’t go away, get checked out.
Q7. How can I help keep my heart healthy in the hot summer months?
You can stay hydrated, don’t over-exert yourself, take breaks as needed to recover from the heat, and consider talking to your cardiologist for further advice—they will know best how to manage your underlying heart condition; PHMH has various heart specialists if you are unsure who to contact.
