Stay Cool, Stay Healthy: Your Essential Summer Health Guide

Here’s a general set of medical and health tips for the summer session to help you stay safe, hydrated, and healthy:

1. Stay Hydrated

• Drink plenty of water throughout the day (at least 8–10 glasses).
• Avoid sugary, caffeinated, and alcoholic drinks—they can dehydrate you.
• If you’re active or outside, increase your fluid intake.

2. Sun Protection

• Use sunscreen with SPF 30 or higher and reapply every 2 hours.
• Wear protective clothing, a wide-brimmed hat, and sunglasses.
• Avoid direct sun exposure between 10 AM and 4 PM, when UV rays are strongest.

3. Heat Illness Prevention

• Know the signs of heat exhaustion (dizziness, weakness, headache, nausea).
• Stay in cool or shaded areas when possible.
• Avoid heavy physical activity during peak heat.

4. Nutrition

• Eat light and fresh meals—fruits, vegetables, and salads.
• Avoid heavy, oily foods that can increase internal heat.
• Seasonal fruits like watermelon, cucumbers, and berries are hydrating and nutritious.

5. Insect Protection

• Use insect repellent if you’re going to be outdoors.
• Wear long sleeves and pants in mosquito-prone areas.
• Keep your environment clean to avoid breeding spots for mosquitoes.

6. Exercise Wisely

• Work out in the early morning or late evening.
• Avoid intense outdoor activity during peak heat hours.
• Opt for indoor workouts or swimming for cooling exercise.

7. Travel & Outdoor Safety

• Keep a first aid kit if you’re camping or hiking.
• Stay informed about local heat or pollution alerts.
• Don’t swim in unfamiliar bodies of water without checking for hazards.

8. Chronic Conditions

• If you have asthma, heart disease, or diabetes, check how heat affects your medications.
• Always carry necessary medicines and emergency contacts.