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10 Tips to Beat The Summer Heat
Charlotte’s climate is relatively moderate,
but the Queen City’s residents are all too familiar with summer days of
sweltering humidity! Here are a few tips to beat the summer heat and enjoy
all this great city has to offer. The most important thing to remember
is to listen to your body!
Schedule physically strenuous activities for
cooler times. And yes, that includes walking around the theme parks. Walking
around in the heat and humidity can make ALL parts of your body sweat,
expecially your poor feet. When feet are wet, blisters can develop, so
try to wear socks that are not 100 percent cotton. If you feel a hot spot
developing, find a place in the shade to sit down. Take off your shoe and
sock and inspect your feet. Put a bandage on the tender area, and let your
feet dry. Dry feet are happy feet!
Dress in light, loose, cotton clothing. Natural
fabrics like cotton are much cooler than most synthetics (though there
are new high-tech synthetics made specifically to keep you cool). Protective
hats (Wide-brimmed) keep the sun out of your eyes and provide some cooling
shade. Loose fitting clothes allow air to circulate, keeping you cooler.
The fewer clothes, the better, but make sure to be appropriate to the circumstances!
Use sunscreen of SPF 15 or higher (the most
effective products say "broad spectrum" or "UVA/UVB protection" on their
labels). You can get painful sunburn even on a cloudy day, so slather on
the sunscreen every morning before you start out. Don't forget lips, ears,
back of neck.
When working outside, take periodic rest breaks
in a cool area. So relax, slow down, pace yourself.
Drink, drink, drink - WATER and Non-Alcoholic
drinks!! DON'T wait until you feel thirsty -STAY HYDRATED. In hot weather,
as much as 3-4 quarts per day are recommended while exercising. Avoid alcohol
and caffeine, which are diuretics and increase water loss. Sport drinks,
such as Gatorade, are high in sodium and are only needed if you exercise
(or work) hard and long. Water-filled fruits and vegetables add to your
hydration level, but not in significant amounts.
Never leave children or pets inside a car,
even if the windows are open.
If you are taking medication, ask your doctor
about its side-effects. Be extra cautious in the sun and heat if you have
diabetes, high blood pressure, or other medical conditions. Also be extra
careful if you are taking certain medications (like some antibiotics, NSAIDS
[such as ibuprofen and aspirin], and some oral contraceptives). They
may make you sunburn more easily, so be sure to protect yourself and stay
out of the sun as much as possible.
Keep cool with fans, air conditioning, and
cool baths or showers. Make your own air conditioner by placing a bowl
of ice in front of a fan and letting it blow on you. Window fans work best
when blowing air out, so put your fan on the sunny side of the apartment
and let it expel the hot air while pulling cool air from open windows on
the shady side. Keep shades or curtains pulled on the sunny side of the
house.
Get plenty of sleep and eat light, nutritious,
and non-fatty meals. Eat foods high in water content, like fruits &
vegetables. Don't use your oven, use the microwave or a toaster oven. Better
yet, eat out.
Be aware that when active in a hot,
dry climate -- for example when playing tennis -- both salt and water
are lost in sweat. Under such conditions restriction of dietary salt by
healthy individuals may be unwise. However, salt tablets are rarely necessary.
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