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Roll out those lazy hazy, crazy, “safe” days of summer. Play it smart this summer with these few tips.
1) Eight glasses a day keep dehydration away – Remember that the body must have water to function properly. Though there are various schools of thought as to how much water is enough, it is generally agreed that somewhere around 8 cups or 2 liters of water meet the requirement for women and men should be somewhere around 3 liters at the end of the day. Keeping in mind the standard is set for the average adult in temperate climate, it may be necessary to increase the amount during summer months. Women who are pregnant or breastfeeding, air travel, increased activity levels and illness where there is fever or vomiting are all factors that increase daily requirements. Dehydration can be particularly dangerous for older adults and may manifest symptoms that mimic dementia making it difficult to diagnose.
2) Cover up for safety – Sunscreen is a last line of defense in protection against over exposure to the sun. Typical street wear can allow as much as 50% of the sun’s rays to penetrate. There are companies that sell stylish clothing for men, women and children that offer optimum sun protection. The rating similar to SPF is UPF which stands for UV Protection Factor. Look for a UPF of 50 which is the highest rating for clothing.
3) Reduce the risk of burn from the inside out – There are foods that actually help you better withstand the sun’s scorching rays.
They are:
• Flavanol rich chocolate
• Tomatoes high in lycopene
• Pomegranate – one of nature’s super foods
• Fatty fish rich in Omega 3 fatty acid
• Green Tea
Benefits were experienced when foods were consumed daily for an extended period preceeding exposure.
4) Protect your eyes – In addition to being stylish, sunglasses should provide maximum protection. Studies show that prolonged exposure without eye protection can lead to cataracts, macular degeneration and increased risk of skin cancer around the eye area. Sunglasses should clearly state that eyewear block 99-100% UVA and UVB rays.
5) Exercise early or late– Adjust your exercise schedule to take advantage of the cool morning hours or move your exercise inside for the summer. Try out a yoga class for a change of pace or sign up for some Zumba classes, the salsa style aerobic workout that originated in south Florida and is working its way across the nation. Refresh with an evening swim after the sun goes down.
6) SPF – Do not think of hitting the beach without a minimum SPF 15 but your are better off with something higher, up to SPF 30. Products with SPF contained within a product designed for some other purpose like foundation or moisturizer, may be fine for casual exposure but do not provide adequate protection for long, hot summer days. The increased protection of products over SPF 30 is negligible. Sun protection should be applied liberally and frequently, at least every two hours. There are special products designed for eye and lip area. Sports buffs can opt for products designed to be “sweat proof” that endure on the golf course or while participating in other sports and won’t run into the eyes and burn. Don’t forget to slather it on those easily forgotten places like ears and the back of your hands.
7) Vitamin C Moisturizer – Switch to a moisturizer that contains Vitamin C if you are not already using one. Skin needs the added protection and moisture during the hot summer days. Vitamin C is an effective antioxidant to combat light induced aging and has excellent healing properties that will help “undo” damage in the event you over indulge in the sun. Why not treat yourself to a nice Vitamin C body lotion while you're at it.
Be cool, be careful and have a fun summer.
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