Tips to Enjoy a Healthy Summer by Zoe Onyegwara

Zoe Onyegwara is a Digital Marketing Apprentice at Verizon in the US.

The summer months are most people’s favorite times of the year. In the summer months, people get the opportunity to spend more time outdoors, attend various events and activities, and also go to the beach and spend time with family and friends.

Summer is also a time when people love to go on vacations, get some tan, and enjoy some ice cream and cookouts. 

While we look forward to the summer months and all the fun activities, excessive heat can cause dangerous conditions, such as dehydration, heat cramps, heat exhaustion and heat stroke. 

Stay hydrated: Staying hydrated is very important especially if you’re spending time outdoors in the heat. This is because we lose a lot of water through perspiration. Drink plenty of water, and also incorporate other hydrating liquids that are low in sugar and high in electrolytes. The amount of water we can take depends on your diet, weight, level of exercise, and other factors.

Get enough rest: During the summer days, it is important that we get enough rest because of the many activities we embark on during the summer. Pay attention to your body and look out for signs of overheating or too much sun exposure.  Headaches, muscle aches, and general fatigue are signs that you need a break, drink some water, and rest in the cool shade.

Be physically active: During the cold season, sometimes we do not get the opportunity to get enough exercise outdoors. We should do at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week, or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week.

Use a sunscreen: Before we step out in the sun, ensure you use a broad-spectrum sunscreen with at least SPF 15  that protects from both UVB and UVA rays to avoid sunburn and skin cancers.

Eat fruits and vegetables: When preparing meals, ensure to incorporate fruits and vegetables as they contain vitamins and minerals such as A, C, E, magnesium, zinc and so on. Adding fresh fruits and vegetables to your diet helps support your health and boost your immune system

Do not let the bugs bite: As much as we love to be outside and do all the fun summer activities, it becomes annoying when you get bitten by a bug. When going out to a place that may have bugs and mosquitoes, use insect repellent and wear long-sleeved shirts and long pants to prevent mosquito bites and ticks.

Dress properly: light, breathable clothing that covers more can often keep you cooler while protecting your skin from the sun. Wear natural fabrics, such as loose-fitting, white cotton or linen shirts. Dark fabrics absorb light more than lighter ones. Also, use shade, and wide-brimmed hats to protect you from the sun.

Protect your mental health: This summer, while all the summer activities are going on, ensure you protect your mental health. When you get stressed out, worried, or anxious in any space, remember to breathe and focus on something that makes you happy and relaxes you. Go outside, acknowledge how you feel, talk to someone, and importantly enjoy your summer. 

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