July is here, and so is the heat. As always, you can expect consistently humid temperatures through the end of August. Summer weather is enjoyable, but only when enjoyed responsibly. Whether you’re hiking, exercising, or simply walking in the sunshine, you should follow the precautions listed below to remain safe this summer.
Stay Indoors During the Hottest Part of the Day
In the summer, you want to be outside as much as possible. However, you should aim to split your time between inside and outside – especially between the hours of 11 a.m and 4 p.m.
During this time, you can read a book, watch TV, or explore a casino online. These sites offer live blackjack games and attractive bonuses.
When outside, take advantage of shaded spots as they appear. Also, if you’re walking a lot in the heat, take plenty of breaks and wear sunscreen.
Stay Hydrated
It’s important to stay hydrated all year long, but more important during the summer. Your body loses more water during periods of intense heat, meaning you need to top up more regularly.
The standard amount of water you should be drinking per day is 3.7 liters for men and 2.7 liters for women.
Ideally, you should only drink water. However, some juices are also acceptable, particularly drinks that contain electrolytes.
You should avoid consuming large amounts of caffeinated and alcoholic beverages, as these can contribute to dehydration.
Dress Appropriately
Dress as lightly as possible and select clothes that prioritize breathability and moisture management. Lightweight, loose-fitting clothing made of breathable fabrics keeps you cooler than heavy, tight clothing. It’s also a good idea to opt for light-colored clothing, as lighter colors reflect the sun better than darker colors.
You should also accessorize. A wide-brimmed hat will keep your face shaded, while premium sunglasses will provide you with UV protection.
Eat Light
Heavy, high-fat, and protein-heavy foods create internal body heat. This could contribute to you overheating in hot weather.
Instead, it is recommended to eat smaller, lighter, and more water-rich meals. In terms of proteins, you should stick to grilled fish and boiled chicken. Yogurt and kefir are good options as they provide you with protein without you having to digest heavy cuts of meat.
Salad-wise, tomatoes, cucumbers, watermelons, and strawberries are all water-rich. Eating them throughout the day helps you replace lost fluids and boosts hydration.
Exercise Wisely
Going for a jog in the middle of the day during summer is never a good idea. Finger Lakes summer temperatures range between 75 and 85 degrees Fahrenheit, which is a very dangerous temperature for exercise.
Heavy exercise in hot weather places a huge amount of stress on your cardiovascular and temperature-regulation systems. Your muscles receive reduced oxygen, and you risk dehydration, heat exhaustion, and potentially even heatstroke. Not only does running in the heat impact your performance, but it is also a huge health risk.
Instead, you should aim to exercise early in the morning and late in the evening. This allows you to take advantage of cooler climates. It’s still a good idea to apply sunscreen and drink plenty of water before, during, and after your exercise session.
Stop exercising if you feel dizzy, weak, or nauseous.
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