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Ways to Beat the Heat this Summer!

With the heat and humidity of summer rolling in, we need to pay extra attention to meeting our fluid/hydration needs to keep us feeling and performing our best! We can easily become dehydrated as our bodies heat up and try to acclimate to this change in weather. The importance of adequately hydrating becomes even more important when we head outdoors; for a walk, picnic or day at the beach...and to get in our daily/weekly exercise. This month, Nutrition Energy RD's got together to send you some simple and effective tips guaranteed to keep your cooler, happier and healthier in the summer heat! Read on..and enjoy!

Now That You Are Hydrated From The Inside Out...

 ...Here are 10 Ways to Keep Cool (and Safe!) During the Summer:

1) If you are exercising outdoors, try to take advantage of the cooler times of the day (early morning or late evening). Note that humidity often rises later in the day-so that just may be your extra motivation to get up and exercise EARLY!!  Or take your training indoors at a gym on the hottest days.

2) Wear light-colored, loose-fitting clothing that is made of a light-weight fabric.  The light colors reflect the sun's rays and the loose fit allows air flow to cool your skin.

3) While you're out of the house, draw curtains or close blinds to keep the sun out.  Invest in quality sun-reflecting or sun-blocking curtains that minimize the amount of rays that pass through into your house.

4) Avoid alcohol and caffeine, which are dehydrating.  Instead, try mineral water or low-sugar carbonated drinks for a refreshing beverage.

5) When you are home, turn on your A/C and keep a fan on to circulate air. If you do not have A/C, try to spend the hottest parts of the day in a public space with air conditioning like movie theatres, libraries, coffee shops, and malls.

6) If you are going to be spending a lot of time outside, buy a small, portable, battery-powered fan.  There are types that attach to a water bottle to spray a cooling mist, and even ones that attach to your phone!

7) Eat lighter summer fare as well as frequent small meals or snacks that include cold products, like fruit or dairy. Getting away from a hot stove or oven also helps keep the house cool, and lighter food includes vegetables and fruit which hydrate you!

8) Take frequent cool or tepid showers or baths.  Try one before bedtime to relax and cool your body before you fall asleep.

9) Speaking of beds - ditch the comforter or duvet and sleep under sheets alone.  Try a cotton pillowcase over a feather or down pillow as synthetic pillows retain heat.

10) To cool down quickly, divert attention from your whole body to your wrists.  Run them under cold water or apply a cold compress for a minute or two and repeat as necessary.  There is a main vein that passes through this area and the cool blood will travel and spread quickly through the rest of your body.

Stay Cool.. 

We wish you a Happy Summer!  Get outside and enjoy the warmth but take care during extreme heat conditions!

If you need more personalized advice or an extra boost of motivation to keep moving this summer, give us a call at 646.361.6803 to book an appointment and jump-start your path to health and wellness!