Some summer tips brought to you by Morneau Shepell our EFAP Provider
Heat Hazards
Drink lots of fluids. Staying hydrated ensures that your body maintains a healthy temperature. Stay away from drinks with alcohol or caffeine, which can actually dehydrate you. Drink lots of water throughout the day—even if you don’t feel thirsty. Eat for the season. Heavy and hot meals only add heat to your body. Try enjoying a diet of cold summer foods like salad and seafood. Make homemade popsicles and smoothies, and munch on frozen grapes, berries or bananas. You can also consider making the most of the outdoors and cook meals on the barbeque.
Keep rooms cool. Close windows, curtains and blinds in the morning to block the sun’s rays and to keep your home cool throughout the day. Try opening the windows at night to let in fresh, cool air. Lights and electronics often emit a large amount of heat, so turn these off whenever possible. Set up fans around the house, but just remember that they only move air around and can’t cool it down. For the best results, place fans in front of an open window or next to a bowl of ice for a nice breeze.
Find shelter. Spending some time in an air-conditioned building is the best way to escape high temperatures. If you don’t have air conditioning at home, shopping malls, movie theatres and libraries are all great places to stay cool.
Get wet. Bathe, shower and soak your feet regularly for an instant cool down. Visit your community swimming pool, fill up the wading pool in your backyard and load up your kids’ water toys for active ways to beat the heat.
Shift your routine. If you exercise outdoors, try getting active in the morning or evening when it’s likely to be cooler outside and the air quality—especially on muggy days—tends to be better. Avoid activities in the direct sunlight or on asphalt surfaces and instead get active in the pool or shady areas. Take frequent breaks, regularly replenish your fluids, slow down and pay attention to your body. It’s a good idea to avoid strenuous activities altogether in extreme heat.
Keep an eye out. During a heat wave, regularly check in on family, friends and neighbours. In particular, children, seniors and people with chronic diseases are most susceptible to heat-related illness and some medications may also increase this risk. Never leave anyone unattended in a car and don’t forget that pets also need protection from the heat.
Know the signs. Know that if you or someone you’re with starts to experience weakness, headaches, dizziness, muscle cramps, nausea, vomiting or a rapid heartbeat following sun exposure—you are probably suffering from a heat-related illness. Try to bring the body’s temperature down by getting somewhere cool, drinking water, misting the skin and using ice packs. If symptoms don’t improve within 60 minutes, you must contact a doctor. If any of these signs are accompanied with a fever, fainting or confusion, seek medical attention immediately.
Drinking Responsibly over the Summer Months
Celebratory summer drinks, mixed with hot temperatures and seasonal activities, can be a dangerous combination. Before enjoying a few beverages, make sure you:
Stay hydrated. Drinking in the sun speeds up the effects of alcohol, especially dehydration. This can lead to heat-related illnesses including heat stroke or exhaustion. Alcohol also impacts your judgement, which may prevent you from realizing it’s time to get out of the sun or replace alcoholic beverages with water. To have fun in the sun, alternate alcoholic beverages with water—don’t wait until you’re thirsty—and take regular shade breaks. Keep track of how many drinks you’ve had and know your limits.
Eat up. Just as you need to stay hydrated, you should also eat before and during alcohol consumption. Food helps your body absorb alcohol and slows down the effects. Choose high-protein foods like cheese and meats and carbohydrates including crackers and bread. Nutrient-rich fruits and vegetables will also help your body better process alcohol.
Keep it small. There can be a lot of pressure at summer events to keep your glass full. Consider diluting your drinks by adding soda water or extra ice, request smaller portions or choose drinks with lower alcohol content. Or why not enjoy a party vibe without the alcohol and sip on a tasty “mocktail.” Mix all the ingredients of your favourite drinks without the added alcohol.
Find a safe ride. If you’re attending a social event, nominate a designated driver. You don’t want to be negotiating during the party, realize that no one is fit for driving or ever get behind the wheel after drinking. It’s also always a great option to take a taxi, public transportation or walk. Whatever plan you choose, just make the decision before you head out for the evening to ensure a safe return home at the end of the night.
Separate sports and alcohol. Alcohol affects your balance, coordination and judgement and these are enhanced through sun exposure and heat. Summer activities like volleyball and swimming can become downright dangerous if you’ve been drinking and may lead to some serious injuries.
Remain aware. Alcohol and warm temperatures can lead you into some risky situations. If you’re camping with friends or at a cottage you could find yourself around a smouldering campfire or swimming in the middle of the night. Just remember that alcohol affects your ability to react and these types of activities are extra dangerous when drinking is involved. The best way to avoid these potentially perilous scenarios is to limit your alcohol intake to one or two drinks so your good judgement stays intact.
Nutrition Tips for Summer
It’s important to eat foods that will help maintain energy. So instead of reaching for that hot dog or can of pop, read the tips below to find out how to make this summer the healthiest season ever!
Take advantage of fresh produce. With produce at its peak during the summer months, now is the perfect time to indulge in nature’s finest by eating the freshest vegetables. Instead of whipping up a batch of potato salad for your next BBQ, put together a mixed green salad. If you’re up to the task, create your own salad dressing. Do an Internet search, or check out recipe books to get ideas for different salads and dressings.
Eat your berries. Like vegetables, the most flavorful berries are readily available in summer. Instead of reaching for apple pie à la mode, make yourself a delicious fruit smoothie for dessert. When choosing fruits, always make sure you’re getting the freshest, and best quality fruit. If you’re unsure on how to pick produce, ask an employee in the produce department to help. Have fun during this summer by going to different farmers’ markets or going berry picking.
Choose lean meats. Backyard BBQs and outdoor cookouts are common sights during summer. But eating the traditional cookout food—hamburgers, and hot dogs—can expand your waistline and increase your fat intake. Instead of going for the traditional fare, why not choose leaner meats?
Some healthy meat alternatives include ground turkey, or skinless chicken breasts. For added taste, soak in a marinade overnight and grill them to get that delicious BBQ taste. This way, you’re getting healthy, nutritious food without sacrificing taste.
We all scream for ice cream! As the hot, hazy days of summer go by, often the urge strikes to reach for cool, sweet snacks like ice cream, popsicles and iced coffee drinks. While it’s okay to treat yourself to a sundae once in a while, these high calorie treats can quickly become an everyday item. To satisfy your sweet tooth without feeling guilty, look for healthier alternatives. Buy low-fat versions of ice cream or sorbet. Experiment with different brands and remember to control your portions!