Heat waves during hot weather can be detrimental to your health. Several places in India experience very high temperatures during the summer. People not only get ill during hot weather, but they also experience an enormous amount of exhaustion constantly.
Maintaining a healthy lifestyle is A MUST for people during summer. Because of the dramatic shifts in climate, individuals must pay attention to the significance of maintaining a healthy body. Dietitian in Gurgaon suggest to consumers a balanced diet comprising nutritious food. Aside from that, they also emphasize indulging in some kind of physical activity daily.
No matter how busy you are, it is crucial to maintain a healthy life and have a hot weather plan to deal with heat waves.
In this post, we shall discuss with you some of the tips to stay healthy during hot weather. Take a look…
Tips To Stay Healthy During Hot Weather
1. Stay hydrated
First things first, stay hydrated. The heat makes it easy for your body to lose water, which can result in a high temperature, disorientation, cramping in your muscles, and a variety of other health problems. Dehydration can even lead to low energy levels. Therefore, you must drink plenty of water throughout the day. As a rule of thumb, one must consume at least 8 – 10 glasses of water to stay hydrated.
Drinking water regularly throughout the day can help you avoid getting sick from dehydration, which can lead to a variety of illnesses. Always remember to carry a bottle of water with you wherever you go.
2. Avoid strenuous exercise
Of course, professional dieticians in Gurgaon suggest indulging in exercise daily. However, it is crucial that you avoid indulging in strenuous exercise during extreme hot weather. Exercise speeds up fluid loss even more during hot weather. Aside from that, strenuous exercise during hot weather increases your chances of heat stress. Heat stress occurs when perspiration cannot evaporate quickly enough to adequately cool the body.
3. Stay indoors
Of course, we understand that staying indoors won’t be possible for working professionals. However, you can choose to stay indoors whenever it is possible for you, like on weekends. You should try to avoid moving around during the busiest times of the day as much as possible. Staying indoors and protecting yourself from the harmful effects of the sun’s rays should be considered a component of making the maintenance of good health a priority in your life.
4. Avoid exercising during day time
The health benefits of the early morning sun are common knowledge. On the other hand, as the day goes on, the sun’s rays get more intense. The best time of the day to work out is either morning or evening. You must avoid working out during day time in the summer season. High temperatures during day time can affect your health adversely.
5. Wear breathable and loose-fitting clothes
Wearing loose and comfortable clothing is one of the best and most effective ways to stay cool throughout the summer. Cotton is the best fabric for summer. It is breathable and keeps your body cool throughout the day. Aside from that, wearing light color clothes, such as pastel colors is yet another practical way to stay healthy during summer. Cotton absorbs heat and helps you stay comfortable.
6. Keep yourself covered
We understand that staying indoors all the time is not possible. However, you can still manage to stay comfortable by covering your head while going out. Covering your head with a light cloth or caps or hats can protect you from the damaging effects of the sun at all times. Dietician in Gurgaon suggests keeping your head and eyes covered. Not only it helps you stay protected from the damaging UV rays, but also, it helps you avoid tanning. So, when you move out, make sure to carry your cotton scarf, hat, and sunglasses with you at all times.
7. Eat a balanced diet
Eating a diet rich in nutrients is essential to achieve and maintain a high level of physical fitness during hot weather. You must consume more and more seasonal fruit and veggies during the summer months. Fruits like watermelon, muskmelon, strawberries, blueberries, cherries, mangoes, and raspberries are all great for summer. Most of these fruits are high in water content. Having these fruits in summer helps keep your body hydrated. Also, you can have coconut water regularly. Coconut water is considered one of the best beverages for the summer season.
In addition, you must avoid eating junk food during the summer season. Junk food is already not good for your health, and eating junk food during summer can affect your body adversely. You must be wise while selecting your food items during summer.
8. Avoid consuming caffeine and alcohol during summer
Keeping track of the food and beverages you consume, especially during the warmer months, is one of the most important things to keep in mind. It can have a significant impact on your health. If you tend to consume a lot of tea/coffee and alcohol, then you must reduce the amount of these beverages during summer. Alcohol, caffeine, and carbonated drinks may bring momentary satisfaction, but they ultimately cause a significant amount of dehydration in the body. Instead of having caffeine or alcoholic beverages, you could consider drinking lemon water, coconut water, buttermilk, and so on. All of these beverages will help you stay cool and healthy during summer.
9. Get sound sleep
Irrespective of the season, it is imperative to get sound sleep. Good sleep can help you stay rejuvenated and less irritated during day time. You may become more fatigued than usual as a result of the intense sunlight during the summer months. Sound sleep at night can help you stay energetic the next day. Therefore, you must have a proper regimen so that you can catch up on enough sleep during the night. Also, you must follow your schedule religiously.
10. Bathe twice a day
Taking a shower twice a day can also help you stay healthy and cool during the hot season. Of course, taking a shower every morning is essential. However, taking a shower before bedtime can help you tremendously. A morning shower will wash away the night’s staleness and rejuvenate you for the day. Whereas a pre-bedtime shower is a great way to freshen up your body and mind before you turn in for the night. Also, it will aid you in getting a good night’s sleep!
Wrapping it up…
So, these are the 10 most effective tips to stay healthy during hot weather. Following these tips can help you stay healthy and cool during summer. Even professional dieticians in Gurgaon suggest having a hot weather plan handy to combat the adverse impacts of hot weather.
All you have to do is to make a schedule and follow it religiously. A little bit of tweaking and medication in your eating habits, exercise routines, and sleep patterns can help you stay healthy during extreme summers.
If creating a hot weather plan seems challenging, then it’s advised to contact a professional dietician in Gurgaon. A professional dietician in Gurgaon can help you with a customized plan created based on your personal preferences and taste.