Six tips for a healthy summer

05/07/2023

It's the season of pool and beach, relaxation, outdoor sports, and letting go of the strict schedules and routines of everyday life. Summer invites us to indulge, stay up late, and take long naps during the hottest hours. While it's a favorite time for many, it's also a period when our bodies can be more vulnerable. The heat can take a toll on our health, which is why it's important to keep certain guidelines in mind.

Here are six health tips for the summer:

1. The classic sun protection. Never be out in the sun at noon, always use proper sun protection, and avoid prolonged exposure. Gradual tanning is healthier than a sunburn, which can have undesirable consequences like melanoma.

2. Stay hydrated with plenty of water at a good temperature. Experts recommend consuming between two and a half to three liters of water per day during summer. It's essential to drink water even if you don't feel thirsty, and it's better if it's not too cold. Water at temperatures between 10 to 15°C is most suitable, as excessively cold water can diminish the sensation of thirst, leading to inadequate intake.

3. Maintain a balanced diet. Seasonal vegetables and fruits provide valuable cues on what to consume during each season. Fresh soups, salads, light dinners, and simple cooking methods like steaming or grilling are the best ways to nourish yourself in the hot season. Naturally, it's important to avoid heavy and high-calorie meals.

4. Be mindful of alcohol consumption. Enjoying a summer drink is pleasurable, but excessive alcohol consumption during summer can be worse than in other seasons. Alcohol is a vasodilator, causing body heat to rise to the surface, which is why some people may experience flushed skin after a couple of drinks. Alcohol is also a natural dehydrant and increases the risk of heatstroke.

5. Watch out for digestive discomfort. Summer sees a significant increase of up to 80% in stomach and intestinal illnesses. The heat allows viruses and bacteria to thrive, making it easier for them to settle in the stomach. It's important to thoroughly wash fruits and vegetables and exercise caution with foods that may remain partially raw, such as eggs, chicken, or fish.

6. Take care of your eyesight. While we often protect our skin, our eyes also require care during the summer. Wearing suitable sunglasses with certified protection when going outside is crucial to avoid future complications with our vision.

Summer is also a time when children and the elderly are more vulnerable. Keeping them in cool environments without abrupt temperature changes and ensuring they stay hydrated, even if they don't feel thirsty, is the best way to protect them.