As the temperatures scales up and the sun shines brightly, it’s crucial to change our lifestyle to keep our energy high and health in check during the summer months. While summer brings along longer days, a carefree vibe, and abundant fresh produce, it also comes with its own challenges, like dehydration, sunburns, heatstroke, and digestive issues.
By making thoughtful choices, one can enjoy the season while keeping one’s body and mind in harmony. Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares some straightforward yet practical tips to stay healthy this summer:
1. Hydrate and keep hydrating
Dehydration is a common concern during the summer. Sweating, you lose water and electrolytes, leading to fatigue, dizziness, and headaches. Aim to drink at least 8–10 glasses of water each day. Spice up your hydration by infusing your water with mint, lemon, or cucumber for a refreshing twist. Coconut water, lemon water, and homemade buttermilk (chaas) are fantastic natural coolants that help replenish electrolytes.
Tip: Stay away from sugary sodas, energy drinks, and alcohol. They can leave you feeling even more dehydrated during summer.
2. Eat Light, Eat Right
Summer isn’t the time for heavy, greasy, or spicy meals. Your digestive system tends to slow down in the heat, so go for light, cooling foods that are easy on the stomach. Seasonal fruits like watermelon, muskmelon, litchi, and mango, but in moderation, are hydrating and packed with nutrients. You can Incorporate salads, sprouts, curd, cucumber, and mint chutney into your meals for a refreshing touch.
Tip: Go for smaller, more frequent meals instead of three heavy ones to keep your energy levels steady throughout the day.
3. Dress according to Season
Choose loose, breathable clothing made from cotton or linen. Light-colored outfits reflect sunlight and help keep us cool. Therefore, avoid dark and synthetic fabrics, as they can trap heat and lead to skin rashes or discomfort.
Tip: A wide-brimmed hat, sunglasses, and a cotton scarf can be both stylish and protective when you’re out in the sun.
4. Embrace a Sun-Smart Routine
The blazing summer sun can wreak havoc on your skin, leading to tanning, sunburn, or pigmentation issues. Make sure to slather on sunscreen (SPF 30 or higher) at least 20 minutes before you head outside, and don’t forget to reapply every 3 to 4 hours. Try to steer clear of the outdoors during peak sunlight hours, which are typically from noon to 3 PM. If you have to venture out, make it a point to find shade whenever you can.
Tip: Aloe vera gel and rose water work wonders as soothing agents for your skin after sun exposure.
5. Stay Active But Wisely
Staying active is crucial no matter the season, but it’s all about being smart in the summer. Opt for early morning or late evening workouts when the temperatures are cooler. Avoid intense exercise under the blazing sun. Indoor activities like yoga, dance, or resistance training can be fantastic alternatives.
Tip: Always keep a water bottle handy and hydrate before, during, and after your workouts.
6. Prioritize Sleep and Serenity
The summer heat can really affect sleep quality. Make sure your room is well-ventilated, use cotton bedsheets, and wear light pyjamas. Try to avoid heavy meals and screens right before bedtime. A calm body and mind are key to achieving deeper, restorative sleep.
Tip: Taking a lukewarm shower before bed can help cool you down and prepare you for a good night’s sleep.
7. Skin and Hair
Heat, sweat, and pollution can damage your skin and hair. Cleanse your face twice daily and exfoliate once a week. Use a lightweight moisturizer and avoid heavy makeup. For your hair, consider oiling it once a week and washing it 2 to 3 times a week, depending on how much you sweat and how dusty it gets.
Tip: Go for Homemade hair masks made with curd, aloe vera, or hibiscus, which are fantastic summer remedies.
In a Nutshell: Summer can be a vibrant and enjoyable time if you take good care of yourself. Stay hydrated, eat wisely, protect your skin, and remember to take time to relax and recharge. With a few simple adjustments to your daily routine, you can fend off summer ailments and enjoy the season. For more such tips – CLICK HERE!
This article is meant for informational purposes only and must not be considered a substitute for professional advice.
