Preventing summer is one of the major tasks we face. If you can’t maintain your health in the summer, you will have more health issues. Follow the daily basis instructions to prevent summer,

How To Prevent From Summer

1. Stay Hydrated

• Pick coconut water instead of fruit juice. Compared to fruit juice, coconut water often contains fewer calories and added sugars. Moreover, it contains a lot of potassium.
• Increase your intake of “water-rich” fruits and vegetables, such as cantaloupe, strawberries, grapefruit, watermelon, and peaches. Celery, tomatoes, cucumbers, lettuce, and zucchini are other excellent choices.
• Have some iced tea. White, black, green, and oolong teas are among the many varieties and flavours available. Generally speaking, tea contains roughly half as much caffeine as coffee. Caffeine-free fruit and herbal teas are also available.
• Consume cold soups, ideally broth-based ones. One well-known cold soup with Spanish origins is gazpacho. Tomatoes, bell peppers, cucumbers, onions, and garlic are the primary ingredients.

2. Keep Your Home Cool

• Shade windows and walls using external coverings, like blinds, awnings, or large potted plants. Plant deciduous trees that cast shade over your home in summer but still let the sun shine through in winter. 
• Set your ceiling fans to rotate anticlockwise in summer to push air straight down, helping to create a cooling effect, and clockwise in winter to pull cool air up.
• Cotton clothing helps cool your body and is incredibly breathable. Fit cotton sheets on your bed and dress in loose, light clothing made of breathable materials like cotton.
• To greatly chill your house, keep your blinds closed, especially on the north and west.

3. Avoid Heat Exhaustion

• Obese people are far more likely to get sick from the heat. Being overweight might interfere with your body’s capacity to control its temperature, making you retain extra heat. Consult your physician if you require assistance in controlling your weight.
• Wear light, loose-fitting clothing and a hat with a broad brim to reduce your exposure to the sun when you’re outside. To further shield yourself from the sun, think about packing an umbrella, awning, or overhang.
• A healthy body temperature is mostly dependent on staying hydrated, especially when exercising. On the day of the physical activity and the day before, make sure to stay hydrated.
• Try to limit the amount of time you spend outside when the heat index is in the high 90s or higher.

4. Eat Healthy Foods

• Consume foods like avocados, almonds, and seeds that are high in healthful fats. In addition to being tasty, these foods provide vital fatty acids that promote heart and brain health.

• Include whole grains in your summer meals, such as barley, brown rice, and quinoa. These grains give you steady energy, which prolongs the sensation of fullness and satisfaction.
• Eat fewer packaged and processed foods, such as candy bars, chips, and cookies. These foods frequently include high levels of sugar, bad fats, and preservatives, all of which can aggravate bloating and inflammation.
• Alcohol can dehydrate the body and impair judgement, especially in hot weather, despite the allure of sipping a cold beer or cocktail on a hot day. To stay hydrated and prevent dehydration, limit your intake of alcohol and replace it with water or other hydrating drinks.

5. Protect Your Skin

• Wearing sunscreen in the summer may seem apparent, but it can be challenging to determine the minimal SPF needed to avoid skin issues.
• Your skin can get severely dehydrated by salty water, sand, and sun exposure. A highly moisturizing body lotion and face moisturizer should be applied after the shower to counteract the drying effects of these external factors and restore equilibrium to your skin.
• Bring an umbrella or find cover if you plan to spend the day at the beach. While there are some significant health benefits to the sun, spending too much time in it is excessive. Bring an umbrella if you plan to spend a lot of time at the beach, or find cover under a tree or in the beach bar.
• UV radiation is an important source of free radicals. Particular serums and peptides that scavenge free radicals can be particularly beneficial. Every precaution must be made to avoid oxidative stress. Antioxidants can considerably reduce the rate at which skin ages.

6. Stay Active Safely

• Don’t work out as hard when it’s hot.Take rest breaks. Exercise at a slower pace or for a shorter duration.
• Sports drinks contain carbohydrates and minerals known as electrolytes, which may help prevent dehydration during prolonged exercise sessions.
• Due to their increased vulnerability to heat-related illnesses, older persons and children should exercise special caution. Encourage kids to stay hydrated before, during, and after activities.
• If you can, stay in the shade. Dress in airy, light-coloured clothing.

7. Aware of Allergies & Insects

When your immune system perceives a chemical (allergen) as dangerous even though it isn’t, allergies result. Pollen, animal dander, and insect stings or bites are common summertime allergens.

• Steer clear of the outdoors when pollen levels are at their highest, which is typically in the morning and evening.
• During the height of the pollen season, keep doors and windows closed and use air conditioning instead.
• To get rid of pollen from your hair and clothes, take a shower and change after being outside.
• To lessen pollen and other allergens in the air, install a HEPA air filter in your house.

“STAY COOL, STAY SAFE, AND ENJOY THE SUMMER.”