Summer has well and truly arrived here in Europe, with the higher daily temperature and the scorching sun. Although it has been a bit temperamental here in the UK at present, as in one minute it is lovely and sunny and the next it is torrentially raining. It got me thinking about the ways we can stay healthy with the rising temperature.

Staying healthy in summer requires a mindful approach to beat the heat and enjoy the season to the fullest. Firstly, hydration is key—keeping water bottles handy and drinking plenty of fluids throughout the day helps to prevent dehydration and maintains energy levels. Seeking shade during the hottest parts of the day and wearing lightweight, breathable clothing like linen (a favourite of mine!) with sun protection ensures a comfortable experience outdoors. Embracing a balanced diet filled with seasonal fruits, vegetables, and refreshing salads provides essential nutrients and supports overall well-being. Engaging in outdoor activities during cooler hours, like early morning or late evening, promotes physical fitness while reducing exposure to intense heat. Lastly, don't forget to apply and reapply sunscreen generously to protect the skin from harmful UV rays. By adopting these simple yet crucial practices, everyone can stay healthy, happy, and vibrant during the summer months. A breakdown of the various steps needed to take care if ourselves during these hot summer months is below;

Hydration

Hydration becomes paramount, prompting us to proactively drink plenty of water to combat heat exhaustion and dehydration. The hot weather can cause us to sweat more, leading to fluid loss and an increased risk of dehydration. It's crucial to keep a water bottle with us at all times and sip on it regularly throughout the day. It might be an idea to use an insulated reusable water bottle or cup to keep some cool or cold water in or add a bit of ice to keep the temperature of your water or beverage of choice nice and cold. By staying hydrated, we can replenish the lost fluids, regulate our body temperature, and support our bodily functions more effectively.

Nutritious Diet

As well as keeping hydrated, it is crucial to nourish ourselves with fresh fruits and vegetables abundant during this season. These summer delights provide essential vitamins, minerals, and antioxidants, supporting our immune system and overall health. Watermelon, berries, cucumbers, tomatoes, and leafy greens can help quench our thirst while providing vital nutrients. Including these in our diet can help us thrive during the summer months and maintain a healthy physique.

Sunscreen Protection

Furthermore, sunscreen becomes an indispensable component of our daily routine during the summer. It is important to protect our skin from harmful UV rays and prevent sunburns and long-term damage. Applying sunscreen with a high SPF is essential, especially during peak hours when the sun's rays are the strongest. Remember to reapply sunscreen every few hours, particularly if we are engaging in water activities or sweating profusely. By prioritizing sun protection, we can enjoy the outdoors while keeping our skin safe and healthy.

Regular Exercise

Engaging in regular exercise early in the morning or late in the evening is advised to avoid extreme heat and maximize physical activity. Summer provides us with an opportunity to explore various outdoor exercises, such as swimming, biking, hiking, or even participating in team sports. However, it's important to listen to our bodies and not overexert ourselves in the heat. More gentle forms of exercise are also a great way to keep moving whilst keeping cool. Yoga, pilates and walking are some examples of more gentle moving exercises we can do when it is simply too hot to get even more sweaty! By choosing the cooler parts of the day to exercise and staying mindful of our limits, we can maintain our fitness goals while staying safe and healthy. And if you so happen to experience swollen feet in the heat (like me !), be sure to try a simple yoga pose like Viparita Karani which has a host of benefits.

Restful Sleep

Lastly, prioritising restful sleep is essential during summer. The longer daylight hours and increased activities can sometimes disrupt our sleep patterns, leading to fatigue and a lack of energy. Creating a cool and comfortable sleeping environment, by investing in some blackout blinds /curtains and keeping them drawn at the hottest parts of the day to keep the room nice and cool when the time comes for bed, using breathable bed linen, maintaining a consistent sleep schedule, and implementing relaxation techniques can help improve the period and quality of our sleep.

I hope these few tips are a reminder that we can always prioritise our health in the different seasons whether hot or cold.

Eme x