Tips for a Healthy Summer
Summer has arrived! The kids are home from school, the days are long, and there are seemingly infinite amounts of sunshine and activities.
Check out our safety tips for a healthy summer season.
What is the recommended duration for sun exposure that is considered safe?
The safety of sun exposure is primarily determined by the level of UV radiation present. When UV radiation is higher, the risk of sunburn increases, which means that you’ll need additional protection. During Texas summers, it is not unusual for the UV index to reach extreme levels. You can monitor the hourly UV index by referring to this resource here.
The amount of time you can safely spend under the sun is influenced by your skin type. People with the lightest skin, often characterized by freckles, can experience sunburn from UV radiation in as little as 10 minutes. On the other hand, those with darker skin can generally tolerate over 60 minutes of sun exposure before experiencing sunburn. The highest likelihood of getting sunburned is between 10 a.m. and 4 p.m.
Tips for sun safety
Given the prevailing temperatures and UV levels, protecting yourself from the sun should be a priority. Still, this doesn’t mean that you must confine yourself indoors and completely avoid sunlight. It is still possible to safely enjoy some time in the sun and benefit from vitamin D. Here are a few ways to ensure your safety in the sun:
- Limit your sun exposure during peak hours when UV levels are at their strongest.
- Wear protective clothing such as sunglasses, hats, lightweight cotton or linen sleeves, and pants.
- Apply sunscreen with a minimum SPF of 30 at least 15 minutes before going outdoors, and remember to reapply every two hours or after swimming or sweating.
Healthy summer eating
Be at your best this summer by maintaining a healthy diet. Here are some suggestions to get you started:
- Practice portion control and eat food in moderation.
- Aim for a balanced plate, where half of it consists of fruits and vegetables, while the other half includes grains, protein, and dairy.
Munch on summer produce
Taking care of your health through nutritious summer eating becomes easy, thanks to the many delightful seasonal produce available. Here are some fantastic examples of seasonal produce to enjoy during the summertime:
- Avocadoes
- Tomatoes
- Bell pepper
- Blackberries and blueberries
- Bananas
- Corn
- Green beans
- Eggplant
- Watermelon
- Cucumbers
- And so much more!
Summer also equates to grilling season, and a lot of these vegetables can be enjoyed when cooked on the grill.
Exercising in summer
Maintaining an active lifestyle is important for maintaining good health during the summer months. But what if it’s too hot to exercise outside?
Before we discuss how you can safely exercise during the hot summer months, it’s important to understand the relationship between temperature and physical activity. Both exercise and hot outdoor conditions contribute to an increase in your core body temperature. The body sweats and increases its blood circulation to cool itself down, leading to an elevated heart rate. In high humidity, sweat may not evaporate effectively, further raising your body temperature. If your body fails to regulate its temperature properly, it can result in heat-related illnesses such as heat exhaustion, heat cramps, or even heatstroke.
Be aware of the following signs of heat-related illnesses:
- Fatigue
- Muscle cramps
- Weakness
- Dizziness
- Nausea
- Fainting
- Vomiting
- Headache
Stay safe when exercising this season with these tips:
- Choose light-colored, loose-fitting, and lightweight clothing. This will help reflect sunlight and allow better air circulation throughout your body.
- Avoid exercising during the hottest hours of the day, typically from 10 a.m. to 4 p.m. Try to schedule your workouts during the cooler parts of the day, such as early morning or late evening.
- Stay well-hydrated by drinking plenty of fluids, even if you don’t feel thirsty. Consider drinking sports drinks with electrolytes to replenish essential minerals lost through sweat.
- Protect your skin by wearing sunscreen with a high SPF before heading outdoors. This will shield your skin from harmful UV rays and reduce the risk of sunburn.
- If possible, incorporate water-based activities into your workout routine, such as swimming laps or taking advantage of rainy days for jogging outdoors. These activities help keep you cool and prevent overheating.
- Keep in mind that exercising in hot weather may require scaling back your workout intensity. What might feel manageable on a mild day can feel much more challenging in the heat. Listen to your body and adjust accordingly.
- Consider breaking up your workout into shorter sessions throughout the day. This allows for better temperature regulation and reduces the risk of overexertion.
- On days with heat advisories or extreme heat, it is wise to move your workout indoors. Find a suitable indoor facility or gym where you can continue your exercise routine safely away from the heat.
We hope that these summer health and safety suggestions will help you stay comfortable, cool, and safe! However, if you ever require immediate medical assistance due to heat stroke, accidents, dehydration, or falls, know that we are available for you and your family around the clock, every day of the year, including holidays. Your local Corpus Christi ER provides comprehensive emergency care for both adults and children. To locate the nearest Physicians Premier facility, please click here.
Sources:
“UV Index for Texas,” UV Index Today, https://www.uvindextoday.com/usa/texas
“How much sun is too much?” National Library of Medicine, https://www.ncbi.nlm.nih.gov/books/NBK321117/
“Sun Safety,” Centers for Disease Control and Prevention, https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm
“Sunscreen: How to Help Protect Your Skin from the Sun,” U.S. Food and Drug Administration, https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun
“Seasonal Produce Guide,” U.S. Department of Agriculture, https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
“11 Tips for Exercising Outdoors in the Summer Heat and Humidity,” Everyday Health, https://www.everydayhealth.com/fitness/tips-for-exercising-outdoors-in-the-summer-heat-and-humidity/
