Exhausting walks outside in 30-degree heat feels like torture, and every evening ends with thoughts of a house by the sea (if you don’t have one, of course). Summer in the city is not easy, but possible. We’ve put together 5 tips to help you escape the heat and continue to enjoy summer.

Drink refreshing drinks. The worn-out truth of “when it’s hot, drink a lot of water” once again reminds us of itself. It is known that with a more or less active lifestyle people can lose 1-1.5 liters per hour. Therefore, do not wait until you feel thirsty, drink a little, but often. Water may also be replaced by other drinks, but avoid liquids containing caffeine, alcohol or sugar.

Wear the right clothes. When the temperature rises above 26°C, you want to take off all your clothes, put on your swimsuit and enjoy your holiday at sea.

If that opportunity is not expected in the near future, it is worth considering alternative beach outfits. Choose natural fabrics in which the skin will breathe – such as cotton, silk, linen and viscose.

Along with this, pay attention to the silhouette – it should be simple, relaxed and does not constrain the movement. Also do not forget the accessories that will protect you from the scorching sun – hats and sunglasses.

Eat light foods. During the hot season you should avoid heavy dishes for the stomach. Limit consumption of meat, fast food, refined and fatty foods. Instead, give preference to seasonal vegetables and fruits, and berries like cherries and strawberries, which have many health benefits.

It should be remembered that in the heat we primarily lose vitamins B and C, so pay attention to fruits, greens and vegetables that contain them. Do not exclude dairy products from your diet – they are a good thirst quencher.

Take care of your skin. Taking care of your skin on sunny days is especially important, because during this period your skin is more susceptible than ever to the active effects of UVB and UVA rays. The first type (UVB) makes up 5% of all ultraviolet rays reaching the earth’s surface. It is thanks to these rays that we not only tan, but also get sunburned.

In addition, we can get allergies and develop skin cancer. UVA are also unsafe. They cause skin loss, wrinkles, hypersensitivity to the sun, pigmentation disorders, and again, an increased risk of skin cancer.

Knowing this, you should start thinking about protection now. If you’re spending all summer in the city, a moisturizer with an SPF factor of up to 30, a primer, and thermal water should suffice.

Limit your outdoor activities. In summer, everything is favorable to exercise in the fresh air. There are a lot of benefits: the blood is oxygenated, the metabolism is accelerated, and the sunlight gives the body vitamin D.

Whether you go for a morning run or do yoga outdoors, one thing to keep in mind is that the sun can both energize you and harm you.

The greatest amount of sunlight hits the earth during the summer season between 11:00 a.m. and 4:00 p.m. Try to be active either before 11:00 a.m. or after 4:00 p.m. by limiting your time in the sun.

The following guidelines should be followed in hot weather:

  • Refrain from going outside and from direct sunlight. If possible, do not go outside during their high activity period from 11 a.m. to 5 p.m.
  • Be sure to use sunglasses, wear hats or panama hats with fields. Give preference to clothes made of natural fabrics, which will protect the exposed parts of the body from the sun’s rays.
  • If there is an urgent need to go outdoors, take a towel and water with you. You can refresh yourself with it at any time by wiping or splashing it on your face, neck, cleavage area, and hands.
  • Given that in hot weather the body loses a lot of fluid, you need to compensate for the broken water balance. For this purpose, drink at least 2 liters of water and beverages a day.
  • Home-made drinks from cranberries, cherries, currants, as well as kvass, green and black tea or water with lemon additions quench thirst well. Do not drink them sharply chilled and ice-cold. This can lead to various illnesses.
  • In hot weather refrain from drinking alcohol, beer, carbonated drinks, which not only do not quench thirst, but also slow down metabolic processes in the body.
  • On hot days you should eat more vegetables and fruits, both raw and boiled.
  • At work and at home do not sit near the air conditioner, because it may provoke colds, up to pneumonia. It should be turned on at 4-5 degrees below the temperature outside.
  • The air conditioner dries the air. You can hang temporary water-moistened curtains on the windows to cool and humidify the air. If you don’t have air conditioning, spray cold water from a sprinkler or place a container of cold water on the floor. Install and turn on a fan in front of it. Closed windows will also reduce heat penetration.
  • During very hot weather, limit your activities and do things that do not involve a lot of physical or mental stress.
  • If you feel weak or lethargic during the heat, you should first drink water. Be sure to rinse your face and hands.
  • Use a minimum of decorative cosmetics, creams, as clogged pores of the skin can lead to overheating.
  • Be especially attentive and watch the children. Do not allow them to be in the sun in hot weather. Never, and literally do not leave them unattended for a minute on the street, in a private car, while on the beach, swimming in the sea, etc.

What’s the best way to drink in hot weather?

It is better to drink table mineral water, but you should not drink it in large quantities either. Milk and milk drinks are good thirst quenchers in hot weather. However, these drinks are more like a meal than a drink. Prefer green or herbal teas (chamomile, mint, echinacea).

What’s the best thing to eat in hot weather?

Parsley, cilantro, arugula, basil, green onions, artichokes, radishes, broccoli, spinach, cabbage, zucchini, asparagus, green beans. Fruits and berries: Melon, watermelon, all red seasonal berries (cherries, strawberries, raspberries, strawberries, etc.), peaches, nectarines, plums and prunes, lime/lemon.

Why is the heat badly tolerated?

The fact is that when the air temperature rises, the concentration of oxygen in the air decreases. It becomes more difficult to breathe, the surface of our body heats up, the load on the heart and circulatory system increases, blood vessels dilate, and with these phenomena there is an outflow of blood to the peripheral areas.

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