This summer is predicted to be one of our hottest summers yet!
With this increase in heat comes extra risks of heat exhaustion, dehydration and skin damage.
So how can we stay happy and healthy this summer?
Sun Safety
- Follow the slip slop slap seek slide guide
- Slip on sun safe clothing
- Slop on SPF 50 sunscreen and reapply every 2 hours or after being in the water
- Slap on a broad-brimmed hat
- Seek shade
- Slid on a pair of polarised sunglasses
- Look up the UV Index when planning your day and aim to go in the sun when the UV Index is low
Staying Hydrated
How much water should we be drinking every day?
Your water needs depend on your gender, age, how active you are and the environment you’re in.
When it is a particularly hot day or you are exercising, you should drink more water than normal to match the water you’re losing through sweat evaporation.
On average, each day we should drink around:
- 2.6L for men above 19 years old
- 2.1L for women above 19 years old
- 1.9L for boys aged 14-18
- 1.6L for girls aged 14-18
- 1.6L for boys aged 9-13
- 1.4 for girls aged 9-13
- 1-1.2L for children between 1-8 years old
Exercising Safely
- Exercise during the cooler parts of the day
- Drink plenty of water
- Wear sunscreen when exercising outdoors
- Add electrolytes to your drinks to replace the ones you lose throughout the workout
- Dress lightly to prevent overheating
- Pay attention to your body’s signals and stop exercising if your begin to feel dizzy, nauseous or fatigued
- Take extra breaks when necessary
Follow these tips to stay safe in the heat this summer!
Find more of our health tips here.
Book an appointment with us here or call us on 0651 5559.
We are closed for the holidays from December 24th until January 3rd.
Sources:
Better Health Channel. Water – a vital nutrient. https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
Centre for Disease Control and Prevention. Tips for a healthy summer. https://www.cdc.gov/chronicdisease/resources/infographic/healthy-summer.htm
Performance Health. 7 tips to safely exercise in the heat. https://www.performancehealth.com/articles/7-tips-to-safely-exercise-in-the-heat#:~:text=Exercising%20in%20hot%20weather%20puts,turn%20increases%20your%20heart%20rate.