Staying Safe in the Summer Heat
Summer is the time to travel. With summer breaks and great weather, more than 50% of Americans plan their big vacation during the summer months. Depending on your destination, it can also mean some extreme heat! Although we may be excited to sit in the sun for hours and thaw those winter bones, it’s important to stay safe in the summer heat!Note that the red cross sets a heat advisory when daytime temperatures are between 100-105 F and an excessive heat warning when daytime temperatures are above 105 F. Monitor the temperature and if expected highs reach these levels extra precautions may be necessary.
I decided to write this post because I am ultra-sensitive to dehydration, but I tend to spend a lot of time in some pretty hot places (see here and here). Staying hydrated is one of the first things I consider before venturing out on a hot day. After all, even a mild case of dehydration can quickly turn a great vacation into a headachy-nightmare! So, here are my tips for staying safe, cool and hydrated on a hot summer day.
Tip 1 to Staying Safe in the Summer Heat: Mind the Sun
The easiest way to combat the heat is to stay out of the sun, but who wants to sit inside in the air-conditioning all day long, right? Try to schedule your lunch break or even an afternoon nap when the sun is the strongest (between 10 am and 4 pm).
If you still can’t resist the pool, try to find some shade; it’s amazing how much cooler it is under an umbrella!
Tip 2 to Staying Safe in the Summer Heat: Stay Hydrated
Hydration is key to preventing those oh-so-awful heat headaches. Since we usually wake up dehydrated, its best to drink water when you first wake up. That way you’ll make sure you’re hydrated before you even head outside.
I typically drink two full cups of water when I first wake up, before I do anything else, and I really feel the difference when I miss those sips. I keep one of these 16-ounce bkr water bottles by my bed; it is exactly two cups so I know if I drink the full bottle I’m good to go!
Drink water throughout the day: The general guideline is that we should drink about two liters of water a day (this varies by person, but it’s a good starting point).
I tend to be obsessed with hydration and have a collection of water bottles that I use to track my water intake. I’ve been using the classic Nalgene for years! I also have three of the more stylish bkr water bottle that are permanent fixtures in my office and home. They are so pretty they add to the décor!
If I’m walking around town, I keep a smaller, insulated hydro flask in my bag, which stays cold for ages (also great for smoothies!). If I’m running, I prefer a bottle that has a straw; it’s much easier to drink from while moving.
Yes, I really do have a collection of nearly 10 different water bottles. Did I mention I’m hydration obsessed?
If you’re planning to do some sort of physical activity, like hiking, the recommended amount of water is more like a liter every hour or two. Make sure you calculate the amount of water you’ll need based on your expected activity time.
I would also suggest that you add in some buffer water, just incase it takes longer than expected. Again, if you are planning on doing an activity, make sure you pre-hydrate. You don’t want to fall below a healthy hydration level and if you pre-hydrate, and then continue to drink water, you’ll be more likely to stay hydrated.
Pace yourself. You should be drinking water throughout the day, not all at once. If you drink two liters of water all at once, you’re body won’t be able to process it all! I aim to drink a little water every 15-30 minutes or so.
If you hate drinking water, you can try to supplement your water intake with water rich fruits and vegetables, such as watermelon, cantaloupe, cucumbers, or celery.
Tip 3 to Staying Safe in the Summer Heat: Consume Electrolytes
The third tip to staying safe in the summer heat is to consume electrolytes! Although water is the most important part of staying hydrated, you’re body also loses a lot of electrolytes through sweat. Electrolytes are essential salts that are responsible for regulating the flow of water in and out of our cells and for sparking nerve impulses so that our muscles can work properly. When we sweat we loose sodium, potassium and chloride, and we have to replenish these minerals in order for the water that we’re drinking to work effectively.
The most natural way to get electrolytes is through mineral rich fruits and veggies like bananas, kiwis, apples, and sweet potatoes. That may be easy to do if you’re in a tropical location, just start the day of with a big fruit salad loaded with a variety of tropical delights!
Another natural way to get electrolytes is to drink coconut water, either fresh from the coconut or bottled. Sometimes I’ll add a sprinkling of pink Himalayan salt to my water, which also helps keep my electrolyte levels up.
While sports drinks do have electrolytes, they are often full of other additives as well, and lots of sugar. That is why I love the Nuun electrolyte tablets. I have been using them for years, and I always travel with them. If I’m going on a long hike, I always pop one in my water bottle. They are easy to pack, so you can bring them with you no matter where you are traveling!
Note that they make three different types of tablets: electrolytes, electrolytes + caffeine, and electrolytes + vitamins. I always choose the simple electrolyte version.
Tip 4 to Staying Safe in the Summer Heat: Dress Appropriately
The last tip to staying safe in the summer heat is to dress appropriately! If you are going to be active, try to where loose fitting or moisture-wicking fabrics that won’t trap the heat. They should also be light in color to reflect (not absorb) the sun’s rays. If I’m going for a hike, I typically wear a moisture wicking athletic shirt. My most worn shirt is this one from Lululemon.
If you’re just hanging out around town, lightweight breathable fabrics are best such as cotton, linen and rayon.
Protect yourself from the sun. Wear sunscreen and a hat if possible. I love a wide brim hat because it keeps the sun off my face better than a baseball cap. My all time favorite hat is the Brixton Joanna hat, I wear it ALL the time.
That’s it, those are my tips! Now get outside and enjoy your vacation!
We’ve visited some pretty hot places – check out our other hot temperature posts:
A Road Trip Through the California Desert
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The post Staying Safe in the Summer Heat first appeared on Liana Elise
Shelley
June 27, 2018I am enjoying your new posts – on packing an d hydration. Keep them coming!