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Stay healthy while having Fun on Hot Days

Everyone is eager to make full use of summer’s long days, often at the expense of good health. To enjoy the season, it’s important to be prepared. Try to moderate activity on hot days and wear the proper gear to protect the body from sun damage and overheating.

During hot, humid summer months, even top athletes will train in the cool early morning hours or after dark. Be smart when exercising or playing outdoors: don’t push it in hot, muggy weather. Harmful pollutants hang in the air on humid days, making it difficult to breathe. In these conditions, perspiration won’t evaporate efficiently, so the body can’t cool down. Opt for air-conditioned, indoor workouts whenever possible and remember to replenish fluids.

If the mid-day heat is unavoidable, wear the right gear to stay cool. Protect the eyes from the potentially dangerous effects of sunlight by wearing sunglasses with UVA and UVB protection. Choose cotton clothing so the body can breathe and perspire freely, opting for light colors that reflect the sun’s hot rays. And, it’s crucial to keep the head covered on hot summer days. A vented or loose-weave hat will protect from the sun and allow air to circulate, reducing the risk of heat-related illness. And, always remember to wear sunscreen with at least SPF 15 to protect from harmful UVA and UVB rays.

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Stay hydrated to enjoy hot summer days

After a long, cold winter, families can’t wait for summer! But often, summertime, welcome as it is, can bring sweltering heat and unbearable humidity, which can lead to dehydration.

We all need to be prepared for hot summer days. The most important thing to remember is to drink plenty of fluids to keep the body hydrated.

"For some people, drinking eight or ten glasses of water a day is hard to do. I encourage people who have difficulty drinking so much water to supplement their water intake with other fluids they enjoy drinking, like juices and lemonade – focusing on beverages without caffeine or alcohol," says Sandra Edwards, Registered Dietitian and Sports Nutritionist.

Most people, it seems, understand the importance of hydration because beverage sales peak during the dog days of summer.

"Our Aquafina bottled water sales are never better than they are on hot summer days," says Michael Hartman, Vice President of Marketing, Pepsi-Cola Canada Ltd. "Iced tea is also a big hit, and so is lemonade. When it gets really hot out, there’s nothing quite like a tall, cool glass of Brisk Lemonade to quench your thirst."

When the body sweats, it not only loses vital moisture but essential minerals too, including potassium, a mineral found in abundance in fruits and vegetables. Eating healthy snacks replenishes minerals and helps absorb and retain fluids. So, remember to stock up on fresh summer fruits and veggies to stay hydrated and refreshed.

Even at work, you can dry out in the summertime. Just because air-conditioned environments keep you cool, doesn’t mean you’re safe from dehydration. Climate-controlled buildings can zap body’s vital moisture. So sip on refreshing drinks, like water, iced-teas or lemonade all work-day long.

Tips to encourage consumption of fluids on Hot Days

The old mantra encouraging us to consume eight glasses of water a day is a bare minimum requirement, according to health experts — and during summer activities this need is accentuated, especially for children. Here are a few more tips:

• Don’t wait until you’re thirsty to drink water. By the time you feel thirsty, you are already dehydrated.

• Carry a bottle of water with you as you commute to work, run errands, or enjoy a day at the beach. While at work, keep a bottle of water on your desk and take a water break rather than a coffee break.

• Don’t substitute water with alcohol or caffeine. Caffeine and alcohol act as diuretic beverages and can cause you to lose water through increased urination.

• Drink water throughout your exercise workout. Following a workout, you need to replace your perspiration loss, Pre-Event hydration is recommended.

• Start and end your day with water. Your body loses water while you sleep so drink a serving before bed and again when you wake up.

• Common colds and flu frequently lead to dehydration. Keep a large bottle of water next to your bed so you can sip it throughout the day without having to get up.

• Cool water is the best fluid for keeping hydrated when it’s warm outside. Cool water is absorbed much more quickly than warm fluids.

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