Play it safe! Drink plenty of water and other fluids throughout the day, especially when you’re engaged in strenuous activities, and also when temperatures hit the 90s or above. Avoid alcohol and caffeine drinks, which won’t help hydrate your body. Good old fashioned water is your best bet, along with juice. And you should drink these vital liquids regularly, whether you feel thirsty or not.
That doesn’t mean you should exercise outdoors all you want, just because you’re drinking proper fluids. You might want to scale down your exertions in the heat of the day. The best times for vigorous activities are in the early morning hours, just before and just after sunrise. Like a good breakfast, exercise is a solid way to start out a day. If your outdoor activity ensues despite the heat or time of day, at least try to take breaks. Playing organized softball with some friends? Don’t wait for the “seventh inning stretch.” Maybe call a truce after three innings and take a water break in the shade, then resume play. Playing nonstop despite the heat might be a strike-out for your body, and it’s at least a foul ball.
Of course, when possible, you can plan some of your summer activities for indoors. Then you won’t need to take a heat break.
Outside, be sure to wear protective sunscreen over your exposed body parts, and for those that you cover, pay less attention to fashion than to comfort. That means dressing lightly, both in terms of fabric (cottons are good) and colors (white and light colors reflect much of sunlight’s heat, while black and dark colors absorb it).While you’ve got a green light to gulp down more fluids, don’t apply such binging to foods. When you do eat, try to have small, light meals, such as a turkey sandwich with mustard, not mayo, and a cup of fruit. Skip the chips and fries, and avoid salt, sugar and fat. Besides, you can eat such smaller meals more often, because it helps your metabolism to space out food intake.
Do these things and you should have a healthier, happier summer. And don’t forget to take time to take it easy. The body needs rest as well as exercise, and those lazy, crazy days of summer are as good a time as any to get it.
