Beat the heat : diet and precautions tips

While summer is a time for enjoying the sun, the heat may also be detrimental to your health. A balanced diet and safety measures might help you and your loved ones survive the summer heat.

Stay hydrated

Drinking enough water is crucial during the summer months. Aim to drink at least eight glasses of water a day and more if you're active or spending time outdoors. You can also hydrate with fresh juices, coconut water and herbal teas.

Eat seasonal fruits and vegetables

Summer is a great time to enjoy fresh, seasonal fruits and vegetables. These foods are packed with essential vitamins and minerals and can help keep you cool and hydrated. Enjoy watermelon, cucumber, mangoes and other summer fruits and vegetables in salads, smoothies and other dishes.

Limit sugary and fried foods

Sugary and fried foods can cause inflammation and dehydration, which can make you feel sluggish and tired during the summer months. Instead, focus on lean protein, whole grains and healthy fats.

Wear protective clothing

When spending time outdoors, make sure to wear protective clothing such as hats, sunglasses and lightweight, loose-fitting clothing. This can help protect your skin from sunburn and prevent heat exhaustion.

Avoid outdoor activities during peak hours

The hottest part of the day is typically between 12 pm and 4 pm. Avoid outdoor activities during these peak hours and opt for early morning or evening activities when it's cooler.

Use sunscreen

Sunscreen is essential during the summer months. Apply a broad-spectrum sunscreen with an SPF of at least 30 before going outside and reapply every two hours.

Take breaks

If you're spending time outdoors, make sure to take frequent breaks to rest and cool down. Find a shady spot or an air-conditioned building to cool off and take a break from the heat.

You can beat the summer heat and take advantage of everything the season has to offer while being safe and healthy by observing these dietary and safety advice. During the hottest times of the day, keep in mind to pay attention to your body and take it easy. To be healthy and happy all summer long, drink plenty of water, consume wholesome foods, dress in safety-conscious attire and use sunscreen.