There’s a lot to do when the weather is right: family picnics, working on your tan at the beach, a homerun derby on the softball field, endless hours on the golf course, or lounging in your backyard hammock. Unfortunately, too much fun in the sun can be dangerous. Excessive heat exposure can cause dehydration, which in turn can cause dangerous conditions like heat cramps, heat exhaustion, and heat stroke (also called sunstroke).
What to Wear
The way you dress can go a long way towards keeping you comfortable when you’re outside in the heat. Make sure you bring:
The white linen shirt every male movie star wears on the beach isn’t just fashionably conscious; it’s also intelligent for hot, sunny days. Dark clothing absorbs more heat, and tight clothes don’t let sweat — your body’s natural cooling system — evaporate.
Sunglasses are chic and functional. They prevent harmful ultraviolet (UV) rays from scorching your corneas and protect your eyes for many more summers to come. Choose sunglasses that block 90 to 100 percent of UV rays.
Unlike 8-inch high heels at the beach, a hat is smart summer fashion. Throwing on a wide-brimmed hat prevents UV rays from hitting the sensitive spots on your face and keeps your skin looking young and wrinkle-free.
Nothing knocks good days off a summer calendar like a nasty sunburn. When outdoors, use sunscreen with an SPF rating of at least 15. Use a higher-rated, waterproof sunscreen if you’ll be poolside or out on the beach. Don’t forget to cover areas that burn easily: nose, ears, shoulders, and back of the neck.
Just like sunscreen protects the rest of your skin, a lip balm with SPF protection blocks out the sun and keeps in moisture for your lips. Perfect for a day on the lake or while you’re working on that summer romance.
How to stay Hydrated
The heat makes you sweat, which cools you down, but that also means you’re constantly losing fluid. Here’s how to stay hydrated:
Don’t wait until you’re thirsty! Drink water throughout the day to prevent dehydration or over exhaustion. Use the color of your urine to guide if you’re hydrated enough — the clearer the better.
All natural juice without added sugar not only provides hydration but also important nutrients to keep you active in hot weather. Check the label on the juice bottle and make sure it says “100 percent juice with no sugar added.”
Avoid Alcohol and Caffeine
While an ice cold cocktail — complete with a little paper umbrella — might sound good on the beach, it won’t be as refreshing to your body. That’s because alcohol only dehydrates you more. If you can’t barbecue without a brew, drink a bottle of water between each alcoholic beverage to stay hydrated.
Like alcohol, caffeine sucks the moisture out of you. On hot days, avoid it as much as possible, especially when combined with alcohol.
What to Eat
Fruit & Vegetables
Fruits and vegetables are easy to digest and often high in water content. Salads and other dishes rich in seasonal produce will keep you feeling light and hydrated.
Popular in warm climates, the tingling feeling and accompanying sweat caused by spicy foods has a purpose; the sweat actually cools your body down.
Fat takes longer for your body to digest and carries a higher salt content, which can add extra strain on your body when you need it maximized for efficiency.
When to Stay Out of the Sun
Avoid peak hours of sunlight when the temperatures and UV rays are at their highest, normally between 10 a.m. and 2 p.m. That’s the best time to head inside, get food and water, let your body cool down, and maybe even take a nap.
When heat and humidity are at their highest, it’s never a bad time to take a break. Water sports are especially tricky because you can easily become overheated without realizing it. When in doubt, take a breather.