With the hot and humid weather that comes along with June-Aug comes the possibility of suffering from heat stroke or dehydration. While it is important to maintain a sense of physical activity during the summer months, you have to be smart about how you choose to spend your time outside. Whether you're spending a day at the beach, playing sports, or getting some exercise outside, you don't want to find yourself running to the hospital because you didn't know how to protect yourself from extreme weather. As the temps rise so do the risks of suffering from dangerous heat-related health issues. Heat stroke is a condition that develops when a person's body overheats, causing the body's core temperature to rise higher than 104°F. Heat stroke can occur anytime a person exercises vigorously for long periods of time. The heat can cause your body to lose water, salts, and minerals through sweat. These losses lead to dehydration, which may make you more likely to have a heat stroke. Dehydration means you're losing more water through sweat, urine, and other bodily fluids than you take in by drinking liquids. Dehydration is common during endurance sports and activities that take place in hot weather, especially when hiking, running, or taking long bike rides.
With the height of summer in full swing, it's important to stay active and enjoy the sunshine. But all this heat means you have to be extra careful. Don't fall prey to heat related issues. Only cool heads, heat awareness, and lots of water will take you through a safe summer. Even for those who only plan to be outdoors for short periods of time, it's important to take precautions. Remember, hydration is the key to a fun time spent in the sun!
Before you head out the door to your next tennis match, bike ride or impromptu beach day, make sure you follow these important tips for staying safe underneath the blazing sun.
Drink Enough Hydrating Fluids
We're nearly through the middle of summer and the temperatures outside feel like they are getting hotter by the minute. That means it's critical that you are consuming enough hydrating fluids throughout the day, every single day. If you have been outside for long periods of time, then chances are you have noticed a change in your body temperature. Your body needs fluids to maintain its balance of electrolytes and water. That is why it is important to stay hydrated during the summer months. You can prevent dehydration by making sure you drink enough fluids during exercise or outdoor activities. Don't be fooled by thirst; if you're thirsty, it's already too late! The best way to keep your body getting the hydration it needs is to keep a water bottle or bottle of purple tea with you at all times while you are outdoors. Purple Tea gives your body MORE of what you need by making sure you stay hydrated as well as giving you the bonus benefits of antioxidants that keep you energized, focused, and feeling your best.
Each bottle of purple tea has 16 ozs (about 2 cups) of nutritional hydration. If you're an adult younger than age 65, you want to consume about 2 liters (about 8 cups) of fluid each day. This amount includes water, other beverages such as purple tea, and foods that contain water — such as soup or fruits and vegetables. If you're an older adult (age 65 years or older), drink about 1.5 liters (6 cups) of fluid each day. You may need to drink more than the recommended amounts if you're active. For example, if you exercise vigorously for a long time in warm weather, work outside in hot temperatures, or live in a hot climate, you may need to drink extra fluids each day even if you're not thirsty. You may also need even more fluids if you have health concerns or medical issues like diabetes, kidney disease, heart failure, high blood pressure, or any condition that causes your body to lose salt through sweating.
The best way to stay hydrated is to drink before, during and after your workout or activity. This will help keep your body temperature down while preventing cramping due to low electrolyte levels in your bloodstream. Our Purpose Tea packs come with (3) 16 oz bottles in your favorite refreshing flavors to give you the hydration your body needs to function at its best!
Wear Loose, Lightweight Clothing
Wearing loose fitting, lightweight, and breathable fabrics will help to keep your body temperature at a more comfortable level. Avoid wearing synthetic materials that can retain moisture and cause you to sweat more. Tight clothing traps heat next to your body and makes it harder for sweat to evaporate off your skin. Which will only amplify your discomfort. Woven, textured, loose fitting clothing hangs slightly off your body and provides a physical separation from the body which is best for helping air flow move freely to reach your body and regulate temperature. Look for cotton, seersucker, merino wool or pique fabrics. These are also good moisture-managing, or "wicking" fabrics that move sweat away from your skin, and are good for absorbency. A good rule when choosing the best outdoor activity attire is to look for lighter colored clothing. Light colors reflect the sun’s rays rather than absorb them like dark colors can. It also helps keep you cool. Sp look for shirts, shorts, pants, and other clothing pieces in white, tan, soft pink, blue or other light colors.
When the weather is really feeling humid and sticky, you want to also be sure you have added protection for exposed areas on your body. Yes to SPF, always, but grab a hat and sunglasses to protect your face and head, too. Baseball hats are okay, but the more coverage, the better, so look for sunhats, bucket hats, or visors with a nice wide brim that goes all the way around the head. As well as UV blocking shades. A cloth, bandana, sun-protective neck gaiter or other lightweight cloth can be dunked in water and worn over your head or around your neck to keep the back of your neck cool and covered. Just remember to remove the extra articles when it is no longer keeping your body cool.
Protect Yourself from the Sun
While spending time outdoors is a great way to stay physically fit, reduce stress, and get lots of fresh air and vitamin D, however, spending too much time under the summer sun can cause your skin to be exposed to harmful Ultraviolet light. While enjoying your last few weeks of summer, be sure to protect your skin from sun damage. The most important thing you can do is to schedule your active time outdoors around the peak sun hours. Depending on where you live, this time ranges from about 10 am until about 4 pm, this is when the UV rays are the strongest. When outside during these times, seek shaded areas, and don't forget to pack lots of water to stay hydrated. The use of sunscreen is also critical. Use sunscreen with an SPF of at least 30 (and ideally higher) every day before going outside for exercise or play in the sun. Apply sunscreen at least 15 minutes before going outside so that it has time to absorb into your skin, but not so much that it runs off before being absorbed into your pores. Be sure to reapply sunscreen to your face and exposed body every few hours that you are outside.
Avoid High-Impact Activities and Extreme Exertion.
With more time (and daylight) to go and enjoy the outdoors, we tend to be more active during the summer months. From simple things like mowing the lawn, tending to your garden, playing with your kids, and even taking a walk around the neighborhood, to more high-impact activities like swimming, golfing, cycling, running, etc., we all are involved in some form of physical activity during this time. Getting outdoors during the summer months also means that the high heat and humidity of summer have a greater chance of affecting your body. Your body temperature rises, you sweat more, and you risk dehydration or heat exhaustion. To protect yourself during the hottest days, you also may want to consider scaling back your routine or the time you spend doing outdoor activities. If you do choose to participate in an intense activity for an extended period of time, stop every 20 minutes or so for a quick break. Take deep breaths and allow your body some time to cool down before resuming the activity. Another good tip is to restrict outdoor exercise to the cooler temperatures of the early morning and evening. You can also move your workouts and activities indoors to places that have adequate air conditioning.
No matter where you are in the world, we're all feeling the heat these days. Being out in the sun can be tricky, but you can indeed stay active and enjoy the outdoors without feeling overheated. Remember to protect yourself and your family when you're outdoors as we reach the height of the summer season. Apply sunscreen, look for shady spots, and limit your time of direct sun exposure. Take extra precautions to keep cool and hydrated, and follow these tips to make the end of summer fun and healthy for your whole family. Don't forget your Purpose Tea in your bags, totes, and coolers while you're out! Stock up now on your family's favorite flavors on our site.