5 Ways to Stay Healthy this Summer Season!

Extreme heat poses serious health risks, particularly in tropical countries like the Philippines, where high temperatures and humidity can lead to dehydration, heat exhaustion, and even heatstroke. With rising temperatures becoming more frequent, we must adapt our habits to stay fit, hydrated, and healthy. Below are five scientifically backed strategies to help Filipinos maintain their well-being during extreme heat conditions.

1. Stay Hydrated and Replenish Electrolytes

Water is the body’s best defense against heat. When temperatures rise, we sweat more to cool down, leading to a significant loss of fluids and electrolytes. To prevent dehydration:

• Drink at least 2–3 liters of water daily, or more if engaging in physical activities.
• Avoid waiting until you feel thirsty; instead, sip water regularly throughout the day.
• Incorporate water-rich foods like watermelon, cucumber, and oranges into your diet.
• If sweating profusely, consider consuming electrolyte-rich drinks like coconut water or sports drinks to replenish lost sodium and potassium.
• Limit intake of caffeine, alcohol, and sugary beverages, as they can contribute to dehydration.

2. Avoid Strenuous Activities During Peak Heat Hours

The sun’s intensity is strongest between 10:00 a.m. and 4:00 p.m. Engaging in outdoor activities during these hours increases the risk of heat exhaustion. To stay active while avoiding heat-related illnesses:

• Schedule outdoor workouts or strenuous chores in the early morning or late afternoon.
• If exercising outdoors, take frequent breaks in shaded areas and reduce workout intensity.
• Opt for indoor workouts or air-conditioned gyms when temperatures are extreme.
• Listen to your body; dizziness, nausea, or excessive fatigue are signs to stop and cool down immediately.

3. Wear Light, Breathable Clothing and Use Sun Protection

What you wear plays a big role in keeping your body cool. The right clothing and sun protection can minimize heat stress:

• Choose loose-fitting, light-colored, and breathable fabrics like cotton or moisture-wicking materials.
• Wear a wide-brimmed hat or use an umbrella when walking under direct sunlight.
• Apply sunscreen with at least SPF 30 on exposed skin to prevent sunburn.
• Use sunglasses that provide UV protection to safeguard your eyes from glare and potential damage.

4. Pace Yourself and Take Regular Breaks

In extreme heat, the body works harder to regulate its temperature, which can strain the heart and lead to exhaustion. To prevent heat-related illnesses:

• Reduce the intensity and duration of physical activities when it’s excessively hot.
• Take breaks every 20–30 minutes in a cool, shaded, or air-conditioned space.
• Use a damp towel on your neck, wrists, and forehead to help cool your body.
• Recognize warning signs of heat exhaustion such as dizziness, heavy sweating followed by reduced sweating, muscle cramps, nausea, or headaches.
• If feeling unwell, stop all activities, hydrate, and seek medical attention if symptoms persist.

5. Maintain a Heat-Friendly Diet

Eating the right foods can help your body stay cool and well-nourished during hot weather. To support your health:

• Opt for light meals, as heavy and oily foods can increase internal heat production.
• Include hydrating fruits and vegetables in your meals.
• Eat smaller, more frequent meals instead of large, heavy portions.
• Slightly increase salt intake if sweating excessively, but avoid overconsumption.
• Avoid excessive spicy foods, as they can raise body temperature and cause discomfort in extreme heat.

Final Thoughts

Staying fit and healthy during extreme heat requires proactive adjustments to daily routines. Hydrating consistently, avoiding peak heat hours, wearing appropriate clothing, pacing activities, and maintaining a heat-friendly diet can significantly reduce the risk of heat-related illnesses. By following these strategies, Filipinos can continue to stay active and healthy while minimizing the dangers posed by rising temperatures.

References

• World Health Organization (WHO) – Heat & Health Guidelines
• Philippine Department of Health (DOH) – Heatstroke Prevention & Hydration Guidelines
• Philippine Atmospheric, Geophysical, and Astronomical Services Administration (PAGASA) – Heat Index and Weather Advisories
• American Heart Association – Hydration and Heart Health Research
• Journal of Physiology – Study on Exercise and Heat Adaptation