Do you have everything you need to stay safe and energized while enjoying warmer weather?
Plenty of Fluids
When you're outside in the heat, you lose more water from your body even if you don't sweat. Make sure to get plenty of fluids to replace water losses. Here are a few ways to help you stay hydrated when the weather warms up.
Take beverages with you, and plenty of them, when you are planning an outdoor activity in warmer weather. Daily beverage recommendations according to the Institute of Medicine:
Women: 9 8-oz servings
Men: 13 8-oz servings
Stock a variety of beverages. All beverages provide the water your body needs. More variety can increase the desire to drink, helping you keep pace with high water needs. Simply adding a twist of lemon to water, or adding a splash of carbonated beverage to fruit juice creates a "new" beverage.
Take a drink break every 15 minutes while participating in outdoor activities such as swimming, hiking, or boating. Drinking based on a schedule is a good idea because once thirst sets in, your body is already a bit dry.
Not only do beverages keep you hydrated, but foods do too, especially foods with high water content such as fruits, vegetables, yogurt, pudding, pastas, and soups.
Sun Protection
May is National Skin Cancer Detection & Prevention Month and a reminder to keep UV rays at bay. Skin cancer is the number one cancer in the United States, and overexposure to the sun is the greatest risk factor. The Skin Cancer Foundation recommends these simple steps to protect yourself.2Use sunscreen often. Choose a sunscreen with a sun protection factor (SPF) of 15 or higher.
Seek the shade. Avoid over exposure to midday sun between 10:00 am – 4:00 pm, when the sun's rays are most direct.
Cover up with clothing, a hat, and UV-blocking sunglasses.
Safety First
Before you venture out, make sure your outdoor experience is fun and safe. Here are a few essentials to bring along.A first aid kit with antiseptics, bandages, and insect repellent
A map of the area you'll be visiting
A packet of moist towelettes for cleaning hands and surfaces
Proper shoes and breathable socks to prevent blisters
2www.skincancer.org/prevention/index.php
