16 tips for a carefree summer and staying outdoors
Summer is the time of year when people spend more time in nature and generally in the open areas. They are exposed to heat and high temperatures. There are simple tips that can help every person avoid the traps of the summer heat.
- Sunglasses – choose sunglasses that block UV radiation in the highest percentage (99% to 100%). The glass should be as large and shaped as possible to prevent the penetration of sunlight from each side.
- Diet – let one half of the plate be filled with vegetables, ¼ a plate with protein (for example grilled chicken) and ¼ a plate with carbohydrates (for example boiled corn, pastries or fruit salad).
- Alcohol-on average beer, light beer, wine and spirits contain 13, 6, 4 and 0 grams of carbohydrates per unit (although the amount of carbohydrates varies depending on the company / brand). Calculate the caloric value of an alcoholic beverage in the carbohydrate content of that day. Most cocktails contain a large amount of sugar. Alcohol is a diuretic, so drinking water at the same time is advised. Mix spirits with acidic water or drink wine eaten with mineral water (sprinkler).
- Watermelon-is a favorite summer fruit that perfectly refreshes and cools. One slice of watermelon (width about 3 cm) or 200 grams of watermelon cubes contains 12 grams of carbohydrates.
- Enough fluids – drink plenty of water. A good option is unsweetened water to which you have added a little lemon. A good indicator of adequate fluid intake is the light yellow color of urine.
- Activity and movement are key to a good mood in every season. However, increased physical activity and high temperatures are not always a good option. One should be moderate in everything. For periods of longer stay outdoors, you should always carry water bottles and light food.
- According to the rules of international traffic, including air traffic, medicines and other medical equipment may be transported across the border with prior verification at customs control and with adequate medical confirmation of the diagnosis. It is safest to keep spare medicines in hand luggage because cargo luggage can get lost. Do not keep medicines and medical equipment (pressure gauge, thermometer, etc.) in the car or expose them to direct sunlight. Keep these items in a special kit (small bag) that cools or in a hand-held refrigerator (bag-refrigerator). You can wrap some medicines in a towel so that they are not exposed to direct contact with ice or gel cartridges.
- Use of sunscreen-all people at all times of the year and throughout the year should use sunscreen. The first rule is to apply a preparation with a wide range of protection every 2 hours on exposed parts of the skin. The SPF should be a minimum of 30. Use an SPF greater than 30 if you are more prone to neuropathy or burns. It should not be exposed to direct sunlight from 10 am to 4 pm when the sun’s rays are strongest and most harmful.
- Summer clothes should be made of light materials (linen, cotton, etc.). Clothes should be casual in bright colors. This prevents the body from overheating.
- Barefoot walking and summer shoes – it is sometimes recommended to walk barefoot on sand or asphalt for a short time, but without exaggeration, because the sand on the sea / ocean shore may contain broken shells or broken glass. Hot sand or asphalt can cause burns. Insect bites or scratches on swimming pools are possible.
- Open footwear (sandals or flip flops) allows for increased moisture loss leading to rough, dry and chapped skin. This kind of skin opens the way for bacterial and fungal infections. Wear light and closed summer shoes and short socks. Over-sized and undersized footwear can cause blisters and blisters. When buying shoes, pay attention to size and comfort. Wear soft socks without seams. Sutures increase friction and cause blisters.
- Nourish your feet with body lotion to keep the skin soft. Rub the lotion in a thin layer all over the foot except on the parts between the toes to avoid the appearance of a fungal infection.
- Cut your nails straight. Use a file to soften the tips of the toenails. Do not attempt to remove blisters or warts by hand. A podium can help eliminate minor infections. If left untreated or cured, minor infections can cause serious complications.
- Food- many foods are perishable in summer (milk, cheese, salads, meat and spread) and should not stand for more than 2 hours at room temperature (above 32 ° C). Bacteria can develop in food that has stood at such high temperatures for longer. In case of poor assessment of food freshness, the risk of food poisoning can be significantly increased. It is important to heat the food well (meat). It is safest to throw away any leftover food.
- Due to the possibility of stomach infections, it is recommended to drink one round of probiotics a few weeks before vacation (or travel) and carry one pack on the trip. Bacteria can be ruined by reheating of cooked or baked food. But bacterial nus-products cannot be removed. These nus-products can also cause stomach infections.
- The best rule for summer is: eat hot foods until food cool down, and cold foods until food warm up. There is a higher risk of developing bacteria in food if a dish stays at a temperature that is no longer safe.