Five Tips to Beat the Summer Heat!
This year has already been breaking records across the US for heat indexes. It doesn’t look to be stopping anytime soon and we still have much of the summer to go. I currently live in a notoriously hot part of the U.S. and it has been brutal.
Here are some tips that we have used time and time again to beat the summer heat.
1) Hydrate
2) Do tasks in the morning and evening
3) Sunscreen
4) Body of water activities
5) Stay inside
Hydrate
Everyone is told to stay hydrated. This isn’t anything new or revolutionary; however, how to do it is rarely spoken about.
The best way to stay hydrated is to consistently be drinking water throughout the day. If you chug a lot in one sitting, sure it is better than none, but over the course of the day your body will continue to dehydrate.
Electrolytes are also important. “They(electrolytes) have your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells, and more”.² This improves hydration. In any grocery store you will see many drinks that boast their electrolyte benefits including Gatorade, liquid IV, and even certain waters. Many people have strong opinions on the health benefits or impacts of drinking sports drinks because of their sugar content and artificial ingredients, but do what you feel is best in regards to hydration. This heat is no joke. Coconut water also boasts many hydration benefits. Katherine Zeratsky in an article published by the Mayo Clinic says, “The electrolytes in coconut water include potassium, sodium, and manganese. The amounts vary by brand.”
This is also a time of year to be conscious about keeping water with you in your car or whenever you leave the house to be sure that you have options if you find yourself in a pickle.
Time of day MATTERS!
As the day goes on, the temperature will continue to exponentially rise and then on the back end take it’s sweet time cooling off. For about four to five hours of the day the heat is at its maximum temperatures. Life still has to go on. Plan around those times to be sure that you can retreat indoors when the going gets hot! The best time to avoid the heat are: 6-10 AM and 7 and 9 PM. It is a very limited window, so plan your time wisely. The sun’s rays are strongest between 10AM and 2PM. A good rule of thumb is: If your shadow is shorter than you are, seek shade.
If you do have to go out in these temperatures, please be smart about it and take a few precautions.
Sunscreen:
Sunscreen is important. “The American Academy of Dermatology(AAD) recommends that everyone use sunscreen that offers: Broad-spectrum protection, SPF 30 or higher, and water resistant”.
Sunscreen in makeup is better than nothing but most professionals agree that applying sunscreen over or under makeup is more effective.
Sunscreen recommendation:
This Eucerin sunscreen has been one of the “go-tos” of summer for me this year. It is a chemical sunscreen and goes on smooth and blends in well. The price point, similarity to La Roche Posay sunscreen, and the SPF all drew me to it originally
(We will be making a more in-depth post about sunscreens soon!)
Be sure to apply sunscreen thoroughly and cover all of your limbs! If you are using a spray sunscreen, rub it in after application.
Water activities:
Summer almost isn’t complete without a day by the water! There are rivers, lakes, oceans, and pools to jump in. Submerging in a body of water is a great way to cool off in the hot heat.
Throw a pool party, have a beach day, or go out on a boat. All of these activities keep you near the water and can give you relief from the scorching sun. Tubing down a river is another great summer activity! Check out our guide for tubing HERE
Don’t live near a naturally occurring body of water or have a pool in the back yard? No problem! Using a hose, you can frolic in water, have a water balloon fight, or even make a makeshift slip and slide! The point is to stay cool and have a good time. Some of the best memories are playing in the yard with water guns or water balloons.
Special precautions to note:
Be mindful of hydration if you plan to be out in the sun for long periods of time.
If you are drinking alcohol, be mindful of hydration and drink responsibly. Many boat accidents happen due to drinking and boating. Be safe.
Also, the water reflects the sun, so you still need to be aware of possible sun damage. Choose your sunscreen accordingly.
Stay inside:
As Sabrina Carpenter sings, “I know you’re cravin’ some fresh air, but the ceiling fan is so nice”. Please Please Please listen to her! Find activities to do inside when the heat is TOO hot(especially in the hours mentioned above). It is super tempting to go out and adventure in the world because the sun is out and it’s a beautiful day, but with heat at that level and no awareness created, it is not worth the risk going outside. If you are going outside, please take the precautions mentioned above!
Conclusion:
Summer is a time for fun! Use these tips as a jumping off point for your summer activities. With the right awareness, activities do not need to slow down even with the heat!
Sources:
1. American Academy of Dermatology Association; Aad.org, Article title: "Sunscreen FAQs" 2. Cleveland Clinic; My.clevelandclinic.org, article title: "Electrolytes" 3. Mayo Clinic; Mayoclinic.org, Author Katherine Zeratsky, R.D. L.D.