Mindful Musings

Dr. Chandra Lingisetty MD, MBA, MHCM
Founder and CEO, Core Care Clinic LLC
Secretary, IMANE (Indian Medical Association of New England)
Summer and Health
Summer in New England is the best of all seasons. We all will have an opportunity to increase our outdoor activities. To get the best out of your summer, the following health tips should help you stay healthy during summer.
Hydration:
- Drink plenty of water: Aim at least 2 Liters of water per day and increase intake if you’re active or in the heat. Carrying a reusable, non-plastic water bottle will ensure your total daily intake. Avoiding being thirsty is a good measure for adequate hydration.
- Plan your activities: Drink water 30 minutes before outdoor activities and every 10- 20 minutes during exercise in the heat.
- Maintain electrolyte balance: If excessive sweating is expected, consider zero sugar electrolyte drinks or coconut water to replace lost minerals.
- Consume hydrating foods: Fruits and vegetables with high water content like watermelon, cucumbers, and berries. Avoid dehydrating drinks especially CoVee, Tea, high sugar energy, sport drinks or drinks with caVeine.
Sun protection:
- Apply broad-spectrum sunscreen with SPF 30 or higher 15 minutes before sun exposure and reapply every two hours, or after swimming or sweating.
- Wear protective clothing like breathable, lightweight, light-colored clothes, a wide brimmed hat, and sunglasses.
- Avoid direct exposure to sun during peak sun hours (10 a.m. to 4 p.m.).
Awareness about Heat-Related Illnesses
- Dehydration is common during summer. Some individuals are more susceptible to getting dehydrated, and it may lead to further complications such as kidney failure. Be aware of your risk of such conditions.
- Recognize signs such as excessive thirst, dizziness, nausea, headache, excessive sweating, and confusion.
- If symptoms appear, move to a cool place, rehydrate, and use cold compresses or showers to cool down. See a medical professional if symptoms persist.
Prevent insect and bug Bites:
- Use insect repellent containing DEET, picaridin, or IR3535 on exposed skin and clothing.
- Cover exposed skin with long sleeves, pants, and socks in areas with dense vegetation.
- Check for ticks after spending time in wooded areas. While many tick bites are relatively harmless, certain types of ticks can transmit dangerous infections such as tick fever.
Practice Food Safety:
- Practice routine food hygiene such as hand washing, cooking to adequate internal temperature etc.
- Food poisoning due to spoiled / reheated food is common during summers. Keep the perishable food refrigerated or heated; do not leave it out for more than two hours (or one hour in hot weather).
Stay Active:
- Individuals with certain conditions should take advantage of warm weather activities like swimming, hiking, or biking. 30 minutes of moderately strenuous exercise for at least 5 days a week has proven to be beneficial to heart and brain health.
- Warm up and cool down before and after exercise.
Get Enough Rest:
- Longer daylight may often contribute to engaging in excessive activity. Maintaining a consistent sleep schedule is imperative to stay healthy.
- Take breaks to allow your body to recover.
Tailor your summer to your personal and health Needs:•
- Consult your doctor about hydration and exercise goals, especially if you have chronic health conditions or are taking medications.
- Be aware that infants, older adults, pregnant individuals, athletes, and outdoor laborers are at higher risk for heat-related illnesses.
In summary, a well-planned summer with a balanced diet, activity and appropriate interventions will be more enjoyable.