Guide for a healthy summer
With the rise of temperature in summer, the incidences of heat-related illness increase significantly to rush into hospitals. The scorching heat can beat our body leading to heatstroke, gastro-enteritis, diarrhoea, water borne diseases like typhoid, jaundice, skin diseases, eye injuries, lethargy and loss of appetite. With a little precaution and appropriate measures, we can remain proactive, heal and hearty during summer. Our body undergoes certain changes to adapt with the extreme temperature. Body's physiology tries to keep us cool by losing huge amount of fluid mainly by sweating. So the most important thing is to be hydrated and maintain fluid balance of our body. Otherwise it can lead to fatal condition like heat stroke or sunstroke. Heatstroke is a condition that occurs after exposure to excessive heat where body's temperature control system stops working; ultimately sweating stops and body temperature rises rapidly. The symptoms of heat stroke includes Sudden dizziness, weakness or faintness, sudden headache, little or no sweating, rapid weak pulse, rapid shallow breathing, hot, red and dry skin, high body temperature, typically 1020F or higher, vomiting and muscle cramps, coma. To avoid these problems, you should keep the body hydrated by drinking at least eight glasses of water a day, even if you are not thirsty. Be sure to replenish water lost through sweat by drinking at least every 20 minutes during exercise. It is recommended that you drink about 1 liter of water per hour of activity. Loss of salt and other electrolytes from our body also contributes to sunstroke. Saline water that contains sodium, potassium and sugar is a good option to stay hydrated during long exposure to the heat without food or snacks. Eat light Eating healthy can be a big factor to stay healthy during summer. Avoid hot, heavy meals, street foods and unhygienic water to stay away from gastro-enteritis, diarrhoea and food poisoning that are most prevalent in summer. Choose foods with high water content, such as fruits (e.g. Watermelons, coconut water, grapes) summer vegetables, salads and soups etc. They can help you getting your appetite back, quench your thirst and give you the energy to overcome this weather. Hot and humid weather is the perfect environment for viruses and other germs to flourish and foods can easily go bad. You should pay particular attention to hygiene. Travellers to a long distance or foreign countries may experience traveller's diarrhoea from contaminated food and unhygienic water. For gastroenteritis and food poisoning, the most important thing is to complement water and electrolyte that you lose with watery stool and vomiting. If the symptom is not serious and you keep replacing water and electrolytes by ORS (Oral Rehydration Saline), you are likely to get better within a couple of days. Keep in mind that tea, fruit juice and carbonated soft drinks will not correctly replace fluid or electrolytes lost by diarrhea or vomiting. So take ORS in this regard. Protect your skin and eye Steamy sun can cause considerable damage to your exposed skin and eye. It is extremely important to be covered up to protect skin and eye from sunburn. Use a good sunscreen, and re-apply it frequently during day time. There are some sunscreens that protect your skin from harmful UV rays. Sunscreens should be applied to dry skin at least 15 minutes before going outdoors and should be reapplied after swimming or perspiring. Dress in lightweight, loose-fitting and light-colored clothing. Light color will reflect away some of the sun's energy. Wear a hat that shades your face, neck and ears or use an umbrella to protect yourself from the sun. Ultraviolet rays can cause sunburned corneas, cancer of the eyelid, and increased risk of eye diseases such as cataracts and macular degeneration. Do not forget sunglasses to protect your eyes from the sun's UV rays. Special precautions If you have asthma or other respiratory problems, watch the air quality report for the day. Limit your time outdoors on days that have moderate to poor air quality outlooks. And importantly, do not forget to take your inhaler or other medication when you go out. Wear appropriate shoes for your outdoor activities. If you are doing a lot of walking or other sports activities, skip those stylish summer sandals. Avoid blisters and sprains by choosing a good pair of walking shoes. Wear them with comfortable, cotton socks. Take special care of your children. Children may go into hypovolumic shock very rapidly and much more quickly than an adult. If you are traveller, you should maintain proper hygiene and take precautions to avoid traveller's diarrhoea. Many doctors recommend that you take a first aid kit with pain relievers, sunscreen, antifungal and antibacterial ointments, anti-diarrhoeal medications. Put prescription drugs in your carry-on bag, not your checked luggage. Travellers and their baggage are sometimes parted, and it may be dangerous to skip even one dose. Before you go, you should be aware of any needed immunisations or medications, disease outbreaks, food and water precautions and any other preventive measures to take.
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