Summertime is often the most difficult and challenging compared to the other seasons. Sweltering heat coupled with sweat, rashes and sunburn can be overwhelming and disrupt a person’s daily routine to stay healthy and active.

The intense heat of the sun may seriously discourage you from sticking to your regular exercise schedule and may even be the cause of your weight gain. In addition to causing breakouts and other illnesses, the sun’s rays can also cause catastrophic conditions like skin cancer and sunstrokes.

Hydrate, Hydrate and Hydrate

Our bodies lose a lot of water through sweat. Rapid water loss can lead to dehydration, which can be life-threatening because water makes up more than 60 percent of our body’s composition. It is important to drink plenty of water and other fluids to stay hydrated and avoid dehydration. An adult weighing 60 kilograms is advised to drink 8 glasses of water a day.

Eat Greens

Spinach, kale, lettuce, green beans and all green vegetables are high in water content and contain many essential nutrients such as iron, magnesium and calcium. They are also excellent sources of folates and are easier to digest if properly cleaned and/or cooked. A daily intake of greens is essential to maintain a healthy body temperature and keep your weight in check.

Follow the CEM Rule

CEM translates to Cleanse, Exfoliate and Moisturize. With rising temperatures, many skin problems like dry patches, sun rashes, sunburn or hyperpigmentation can occur. The extreme heat of the sun can also cause excessive oil production, causing frequent breakouts. Therefore, it is important not to neglect your skin. The cleansing top layer removes dirt, pollution and oil. Exfoliation helps remove dead skin cells and helps skin care products penetrate better. Moisturizing keeps the skin hydrated and supple.

Use Sunscreen

Always remember to apply a broad-spectrum UVA sunscreen liberally before going out in the sun. Reapply after every 2 hours as sunscreen wears off over time. Sunscreens should be used even when indoors, as harmful UV rays can reach your skin even indoors. Sunscreens with a minimum SPF (Sunscreen Protection Factor) of 30 should be used when outdoors.

Reduce Sun Exposure

Try to stay indoors between 10 am and 3 pm as the sun’s rays are intense during this time frame. Too much sun exposure can cause many skin problems, including skin cancer.

Reduce Consumption of Caffeine and Alcohol

Caffeine and alcohol are diuretics and can cause further dehydration of the body. Although consumption in moderate amounts does not cause serious effects, excessive consumption can cause high blood pressure, headaches or even heart problems. A warm cup of coffee increases the body temperature and causes discomfort during summer.

Ditch Your Denim

Wear loose-fitting, light-coloured clothing instead of denim skinnies made from significantly thicker fabric. Tight clothing makes it difficult for your body heat to escape through the skin, resulting in your body to overheat. Rubbing the fabric against your skin for long periods of time can also cause rashes and irritation. Try to cover up parts of your body with soft light-coloured cotton clothes to reduce sun damage.