Make the most of summer while staying safe
The school summer holidays are now in full swing, and for many families this means a change to the usual routine. With children at home throughout the day, it can be tempting to spend long periods indoors with screens, especially when the weather is hot. However, summer is also a great opportunity to enjoy some fresh air, try different activities and make the most of the season, while remembering to stay safe in the heat.
If you are in the UK, this summer has already been very different to what many of us are used to, with periods of hot, dry weather and record-breaking temperatures in some areas. After weeks of very little rainfall, some regions are also facing water restrictions, including the first hosepipe bans in more than a decade. This reminds us how important it is to be mindful of water use while staying hydrated ourselves.
Hot, dry weather can also increase the risk of wildfires. Recent fires across the UK have highlighted how quickly dry grass, fields and countryside can become vulnerable during prolonged periods without rain. If you are enjoying the outdoors, take extra care by following local advice, never leaving BBQs unattended and making sure anything that could start a fire is completely extinguished.
Wherever you are in the world, hot weather can affect our health and wellbeing. Whether you are planning days out, spending time in the garden, encouraging children away from their screens for a while or simply relaxing at home, these simple tips can help you stay cool, comfortable and hydrated during warmer weather.
Protect yourself from the sun
Spending time outdoors is one of the best things about summer, but it is important to protect your skin from too much sun exposure. Sunburn can happen surprisingly quickly, especially during periods of strong sunshine, so make sure you are prepared before heading outside.
After the unpredictable weather we often experience in the UK, many of us are used to leaving the house prepared for every possibility, whether that means a raincoat, umbrella, wellies or an extra layer. During a heatwave, however, it is important to swap those rainy-day essentials for things that help protect you from the sun and heat.
A few simple steps can help protect you and your family:
- apply sunscreen regularly and choose at least SPF 30
- reapply after swimming, sweating or drying yourself with a towel
- wear a hat to protect your face, neck and ears
- use sunglasses with UV protection
- seek shade during the hottest periods of the day.
Although many of us have previously been told that the hottest part of the day is between 11am and 3pm, this is not always the case. In the UK, temperatures can continue rising through the afternoon, with the heat sometimes peaking much later in the day. Take extra care during the hottest periods and avoid spending unnecessary time in direct sunlight.
Remember that children’s skin can be particularly sensitive, so encourage regular sunscreen application and make sure they have plenty of opportunities to cool down.
Stay hydrated
Keeping hydrated is one of the simplest ways to support your body during hot weather. When temperatures rise, we lose more water through sweating, so it is important to drink regularly throughout the day, even if you do not feel particularly thirsty.
A great habit to get into is making water your first drink of the day. After several hours without fluids while you sleep, your body benefits from being rehydrated before you start your day.
I always drink cold water, but I find it surprisingly difficult to drink a large amount quickly, especially first thing in the morning. Recently, however, I decided to try something different and switched to drinking warm water instead. Just the thought of this actually sounded horrific to me, but I have been amazed at how much easier it is to drink.
You can simply fill a pint glass just over three-quarters full with cold water, then top it up with freshly boiled water. I do this before I start my day… yes, before coffee! Having a warm drink first thing in the morning feels much more soothing, and it has become an easy way to start the day hydrated before getting on with everything else.
Warm water can feel more comforting first thing in the morning and may help gently wake up your digestive system. Of course, everyone is different, and the most important thing is finding a temperature and routine that encourages you to drink enough water. Whether you prefer warm water, room temperature or chilled water, staying hydrated is what matters most.
When heading out in hot weather, make sure you take water with you. A reusable bottle is an easy addition to your bag and means you can drink regularly throughout the day, wherever you are.
Make water more interesting
Water is always a great choice, but if you find yourself reaching for the same drink repeatedly, why not make it more interesting? Adding fruit, herbs or even a few slices of vegetables can create refreshing flavour combinations without needing added sugar.
Try adding:
- lemon and mint
- cucumber and lime
- orange and ginger
- strawberries and basil
- watermelon and mint
- frozen berries instead of ice cubes
You could also make a jug of flavoured water and keep it chilled in the fridge, ready for everyone to enjoy. This can be a great way to encourage children (and adults!) to drink more throughout the day.
Remember that hydration is not only about drinks. Many summer fruits and vegetables have a high water content too, making them a delicious way to help support your fluid intake.
Pack your summer safety essentials
A little preparation can make a big difference when spending time outdoors in hot weather. Whether you are heading out for a walk, a day trip, watching a sports event or simply spending time in the garden, consider packing a few essentials.
Hopefully you already have everything you need for enjoying the sunshine safely, but if you are looking to update your summer essentials, here are a few useful items. These links will take you straight to Amazon where you can browse or search as usual. If you buy through these links, Amazon may pay us a small commission, which helps towards the cost of running Life Diet Health. Thank you!
For hot summer days you might find these useful:
- A reusable water bottle for keeping hydrated throughout the day
- Sunscreen (at least SPF 30) to help protect your skin
- A sun hat for extra protection from the sun
- Sunglasses with UV protection
- Lip balm with SPF
- Lightweight clothing or something to cover your shoulders
- A small cooling mist spray to help you cool down
- A portable fan if needed
- Insect repellent or bite relief cream, especially if you are likely to be outdoors into the evening
You can also browse our NEW Life Diet Health Amazon shop for more of our favourite health, wellbeing and lifestyle essentials.
A non-melting, high-protein snack can also be useful for longer days out. Nuts, seeds, protein balls or a protein bar can help provide a little extra energy without needing to be kept chilled.
Having a few essentials ready means you can enjoy the sunshine while being prepared for whatever the day brings.
Know the signs of overheating
Hot weather affects everyone differently, and it is important to recognise the signs that your body may be struggling with the heat. Overheating can happen more quickly than you might expect, especially during very warm weather or after spending a long time outdoors.
Signs to look out for include:
- feeling dizzy or lightheaded
- a headache
- feeling unusually tired or weak
- feeling sick or nauseous
- excessive sweating
- hot, dry skin
- muscle cramps
- confusion or feeling unwell
If you or someone around you starts to feel unwell in the heat, move to a cooler place, drink water and try to cool down. Remove extra layers of clothing, use a fan or mist spray if available, and rest until you feel better.
Remember that some people are more vulnerable to hot weather, including young children, older adults and those with certain health conditions. Check on family, friends and neighbours during periods of extreme heat, and make sure everyone has access to fluids and a cool place to rest.
By protecting your skin, staying hydrated and knowing when to take a break from the heat, you can enjoy the summer while keeping yourself and those around you safe.
Sharing
As always, I love hearing your thoughts, ideas you try, or suggestions for future posts. Please share this with your friends and family too, so we can help keep everyone safe and comfortable during the summer heat..
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I hope to speak with you soon,
Laurena
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