1. Hydration: Beyond Just Water
Why It Matters
- The human body loses 1.5L of water/hour in extreme heat (WHO)
- Dehydration causes fatigue, headaches, and kidney strain
Smart Hydration Strategies
✅ Electrolyte Balance:
- Make a natural ORS: 1L water + 6 tsp sugar + ½ tsp salt + lemon
- Best natural sources: Coconut water (250mg potassium/cup), bananas
✅ Hydration Schedule:
| Time | Drink | Benefit |
|---|---|---|
| 7 AM | Warm water + lemon | Detox |
| 11 AM | Buttermilk + cumin | Cools digestion |
| 3 PM | Watermelon juice | Lycopene for skin protection |
| 7 PM | Hibiscus iced tea | Lowers body temperature |
2. Sun Protection: Dermatologist-Approved
UV Radiation Facts
- UVAÂ (Aging rays): Penetrates glass, causes wrinkles
- UVBÂ (Burning rays): Strongest 10AM-4PM, causes sunburn
Complete Sun Safety Protocol
- SPF Application:
- Use mineral sunscreen (zinc oxide) for sensitive skin
- Don’t forget: Ears, feet, back of knees
- Protective Clothing:
- UPF 50+ fabrics block 98% UV rays
- Best colors: Red (reflects UV best), dark blue
- Post-Sun Care:
- Aloe vera + vitamin E for repairs
- Cool showers (not cold) to lower skin temp
3. Summer Superfoods: Nutritional Powerhouses
The Cooling Diet Pyramid
Top: Mangoes (1 cup = 100% vitamin C)
↓
Cucumbers (96% water)
↓
Yogurt (probiotics for gut health)
↓
Base: Coconut water (natural isotonic)
Recipe: Ultimate Summer Smoothie
- Blend: 1 cup cantaloupe + ½ cucumber + mint + 1 tsp chia seeds
- Benefits: Hydration + fiber + omega-3s
4. Heat Illness Prevention
Recognize the Stages
| Stage | Symptoms | Action |
|---|---|---|
| Heat Cramps | Muscle spasms | Rest + electrolyte drink |
| Heat Exhaustion | Pale skin, nausea | Cool shower + medical help |
| Heat Stroke | Confusion, no sweat | EMERGENCY – Call 911 |
First Aid Kit Must-Haves
- Instant cold packs
- Oral rehydration salts
- Cooling spray (peppermint water)
5. Exercise Science in Heat
Adaptation Timeline
- Days 1-3: Reduce intensity by 40%
- Days 4-7: Gradually increase
- By Day 14: Full heat acclimatization
Best Summer Workouts
- Swimming: Burns 500 cal/hour, zero heat stress
- Evening Yoga: Restorative poses improve heat tolerance
- Aqua Jogging: 30% more calorie burn than land jogging
6. Home Cooling Hacks
DIY Air Cooler
- Place bowl of ice before fan
- Add 5 drops peppermint oil for cooling effect
Bedtime Routine
- Chill pillowcase in freezer 30 mins
- Cotton sheets sprayed with lavender water
- Himalayan salt lamp (reduces night sweating)
7. Special Populations
For Elderly
- Check medications (diuretics increase dehydration risk)
- Wear a cooling vest during outings
For Babies
- Dress in 100% cotton rompers
- Use stroller fans + UV shields
For Pets
- Walk dogs before 8AM
- Freeze chicken broth as treats
FAQ: Expert Answers
Q: Can spicy food help in heat?
A: Yes! Capsaicin triggers sweating, which cools the body (eat with yogurt).
Q: Best fabric for summer sleep?
A: Bamboo fiber – 3x more breathable than cotton.
Q: Why does heat cause headaches?
A: Blood vessels dilate, increasing cranial pressure.
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