The heat is on together with other health hazards that may ruin the sun and fun! Get a heads up on these summer bummers before it gets you.
Beating the heat
With the scorching temperatures, dehydration can quickly lead to multiple problems, from sunburn to life-threatening heat stroke.1
Here are some hydration hacks to beat the heat.1
- Water is the best way to stay hydrated. Other drinks may be too sugary or caffeinated and may upset the stomach or increase urination.
- Drink water before your activity. It is best to stay ahead rather than play catch-up with hydration.
- Watch the color of your urine. Urine is normally pale or clear. Dark colored urine indicates dehydration.
- Drinking water is not the only way. Water can also be sourced from fruits and vegetables with high water content.
- Replenish electrolytes after exercise. In addition to water, try eating some bananas, oranges, or unsalted nuts after exercising.
Preventing water and food poisoning
Harmful bacteria thrive in warm weather, leading to the incidence of food poisoning doubling during summertime.2 And even a single bout of food poisoning could be enough to ruin your summer fun.
The following tips can help keep water and food safe.2,3
- Wash hands before and after eating. Alcohol-based hand sanitizers are also acceptable alternative.
- Boil or don’t drink if water quality is doubtful. Boiling for at least 2 minutes is recommended.
- Wash fruits and vegetables before eating. Also, meat, fish, poultry, and kitchen utensils.
- Foods are best eaten immediately after cooking while still hot.
- Make sure your food hasn’t gone bad. Refrigerate foods to preserve them for longer and avoid eating stored food.
Stopping bugs and viruses
Watch out for summer sicknesses! Frolicking outside is great but can make mosquito bites and the viruses they can carry more common. Plus crowded indoor air-conditioned spaces can make it easier to catch viruses like the flu, measles, mumps, and chickenpox.2,6
Fight off the bugs and viruses with these practical health tips.
- Maintain proper hygiene.3 Handwashing, bathing, and the use of alcohol or hand sanitizers are a great defense against many sicknesses.
- Get up-to-date vaccination.3 Vaccines can help prevent a whole range of diseases.
- Keep the bugs away.4 Use insect repellant and wear long sleeved shirts, pants, and other protective coverings.
Keeping safe from accidents
Summer is great for fun active and outdoor activities. But be careful of injuries, bumps, and bruises so that you can enjoy your time in the sun.
Minimize the risk of injuries while you enjoy your summer fun by keeping in mind the following tips.
- Stay safe while swimming. When children are swimming, make sure they have adults to take care of them. And make sure the adults can swim!3
- Remember RICE for lumps, bumps strains and sprains. Rest, ice, compress and elevate the injured part as immediate treatment.5
- Get adequate rest. The body heals and recovers faster when well-rested.2
Don’t miss out on the fun by getting sick or injured. Enjoy the sun mindful of how to beat these summer bummers.
References:1. Staying Hydrated – Staying Healthy. American Heart Association. Available at https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy. Accessed 19 April 2023. 2. A Guide to the Most Common Illnesses During the Summer Season. Makati Medical Center. May 2021. Available at https://www.makatimed.net.ph/blogs/a-guide-to-the-most-common-illnesses-during-the-summer-season. Accessed 19 April 2023. 3. Summer time. Department of Health. March 2015. Available at
