1. SUMMER, SUN – AND WHAT WE SHOULD NOT FORGET
Hot summer days initially feel like an invitation to enjoy: sun, lake, vacation. But heat can strongly stress our body. Our body constantly tries to maintain its temperature balance. To cool down, it dilates blood vessels and directs more blood to the skin surface. At the same time, it starts sweating more to release heat through evaporation. This mechanism is vital for survival – however, it costs energy and strains our cardiovascular system.
2. WHEN THE BODY NEEDS MORE SUPPORT
This is particularly noticeable in elderly people, chronically ill patients, or small children. Their body does not regulate temperature as efficiently, and their sense of thirst is often reduced. This can quickly lead to dehydration and loss of important minerals such as sodium, potassium, and magnesium. Consequences may include circulatory problems, dizziness, headaches, or muscle cramps. In extreme cases, heatstroke or sunstroke may occur, sometimes requiring medical treatment.
3. HEAT IN THE HEAD – THE PSYCHE SUFFERS TOO
Our psyche can also suffer from the heat: concentration problems, irritability, and fatigue are common companions of hot days. When nighttime temperatures do not drop, this can lead to poor sleep, which further negatively affects mood and performance.
4. SUN AND SKIN: RISK OF SUNBURN
Our skin also feels the summer heat – especially when exposed to direct sunlight. Sunburn can occur after a short time – an inflammatory reaction of the skin that is not only painful but can also cause long-term damage. Frequent sunburns significantly increase the risk of skin cancer.
5. WHAT REALLY HELPS IN THE HEAT
We all basically know what helps in the heat – yet sometimes we need a little reminder: drinking plenty is classic – preferably water or unsweetened teas, regularly in small sips throughout the day. Lukewarm drinks are not only gentler on the body but also stimulate metabolism. More important than the temperature is to drink enough. A guideline is at least 30 milliliters per kilogram of body weight. With a lot of activity, more is needed.
6. EAT LIGHTLY, GIVE UP HARDLY
Nutrition also plays a bigger role on hot days. Instead of large, fatty meals, it is better to choose light, water-rich foods like salads, soups, fruits, and vegetables.
7. DON’T FORGET SUN PROTECTION
Although sunlight promotes the production of vitamin D, strengthens the immune system, and improves mood, good sun protection is essential. This includes sunscreen with a high protection factor (at least SPF 30), light and bright clothing, as well as head coverings and UV-filter sunglasses.
8. EXERCISE IN THE HEAT – YES, BUT ADJUSTED
Exercise in the heat is possible, but the load on the body increases significantly. Therefore, it is advised to adapt training and preferably do it early morning or evening. It is important not to put too much pressure on yourself – it is completely fine to skip a session. Relaxed walks also promote well-being, and if you like, you can try a water sport.
9. TOGETHER BETTER THROUGH THE SUMMER
Especially on hot days, it is important to take regular breaks, be understanding with each other, and offer support to elderly people, for example. Together, summer heat can be managed much better.