Here we go summer break! We made it! Now kick back, and relax and enjoy the Chico heat. This is the time to go swimming at one-mile, or ride your bike through Bidwell Park. But those bright sunny days can be a dangerous enemy if you aren’t prepared. Here are a few tips for a fun and safe summer.
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Make hydration a habit.
Hot days can mean a lot of sweating which means you can lose more water than you are taking in. This can lead to dehydration which includes a few of these less than fun symptoms: headaches, dry skin, dizziness, tired or sleepy and decreased urine output. If you are experiencing any of those symptoms this summer, or if your urine is dark-colored, it’s a sure sign you need to drink some more water.
You might be thinking, “but it’s so hard to drink enough water!” It might seem like a difficult task during the summer but here are a few tips to help you make hydration a habit:
- Keep a water bottle or other water container handy at all times. If you get in the habit of bringing it with you everywhere you will find that you end up drinking a lot more water.
- Practice intuitive drinking – listen to your body; if you notice a feeling of thirst don’t ignore it.
- Eat fluid-rich fruits and vegetables. My personal favorite in the summer is watermelon.
- Take frequent water breaks before you feel thirsty.
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Protect your skin.
Summer is a great time to get your tan on but it’s also a great time to fry your skin to a crisp if you aren’t careful. Make sure to always apply sunscreen (at least SPF 30) when you are braving the sun’s rays and be sure to reapply it every few hours. UV radiation is at its peak from 10am to 4pm so this is the most important time to stay on top of your skin protection to avoid sunburn and long term damage.
Your skin isn’t the only thing that needs protection; your eyes are also in danger if you don’t wear proper protection. Wear sunglasses that protect against at least 99% of UV light to help prevent cataracts and wrinkles. Remember, how you treat your body now is going to have a huge impact on your health in the future.
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Have fun, but don’t overdo it!
Unwind and have fun, but stay safe. If you are going to consume alcohol be sure to do so in moderation. Enjoy those summer nights but resist the urge to stay up too late and get some much deserved sleep instead. Spend plenty of time outside but make sure to take food breaks to stay fueled
It’s time to get your summer on!
Josh McAtee is a FitU nutrition and exercise mentor and graduating senior. He spends his free time going for hikes and jogs around Chico. He is also an officer for the nutrition club on campus and is currently employed at the Center for Healthy Communities. He is pursuing a career as a dietitian.
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