The most obvious sign that summer has arrived is that the temperature has started to steadily climb. Under typical conditions, the preparations for the hot summer months become centered on going to the beach, playing sports, and participating in other activities that take place outside. Nevertheless, it is of the utmost importance to keep in mind the potential effects that the heat could have on one’s health.
PAGASA, which stands for the Philippine Atmospheric, Geophysical, and Astronomical Service Administration, has said that the nation does not have a summer season. Instead, the Philippines experiences two distinct seasons: the wet season, which lasts from June through November, and the dry season, which lasts from December until May. What has been mislabeled as “summer” in the Philippines is actually the dry season; yet, because people have been so accustomed to using the incorrect word, it has quickly become an acceptable alternative.
It is vital to identify these possible risks to health and take the right actions to avoid them in order to get the most out of the season while minimizing any anxiety that may be caused by them.
Also Read: PAGASA Declares Start of Dry Season
8 Most Common Health Problems During Summer
When the body loses more water than it takes in, a condition known as dehydration can develop. Symptoms of dehydration include a dry mouth, lightheadedness, and irritability. Even though dehydration can strike at any time of the year, it is without a doubt more common during the warmer months when there is less precipitation.
2. Heat stroke
After being exposed to high temperatures for an extended period of time, the risk of suffering from heat exhaustion and heat stroke increases when the body is unable to cool down adequately. Heatstroke can cause severe symptoms such as nausea, a high body temperature, and even loss of consciousness in its most severe forms.
Also Read: A Fur Parent’s Guide Against Heat Stroke in Dogs
3. Heat rash
Heat rashes, sometimes called prickly heat or bungang araw, are raised red bumps or patches of skin that are brought on by high temperatures and high levels of humidity. The obstruction of sweat glands in the affected area is another possible cause of this condition.
Sneezing and other allergy symptoms, such as reactions on the skin, can be brought on by the heat, in addition to other variables such as dust and pollen. Additionally, there is a greater likelihood of breathing difficulties throughout the summer due to the increased levels of heavy smog.
Also Read: HA-CHOO AWAY: Tips to better manage allergies at home
Migraines are a specific kind of headache that are marked by excruciating pain, which typically manifests itself as intense throbbing or pulsing sensations in the head. It is possible that you will experience nausea, vomiting, and an excessive sensitivity to light and sounds as a result of this.
6. Insect bites
Someone’s chance of getting bitten by mosquitoes and other insects goes up when they spend more time outside or when they wear clothes that leave their limbs and skin exposed. Although this may appear to be risk-free, mosquitoes are responsible for the transmission of deadly diseases such as dengue and malaria.
Sunburns, which can be quite painful, can be caused by direct or prolonged exposure to sunlight. Damage to the skin can cause the early onset of wrinkles, fine lines, and sun spots, as well as an increased risk of acquiring skin cancer. In addition, the chance of developing skin cancer is raised.
8. Food poisoning
Food that has been incorrectly stored or that has been left out in the open for an extended period of time has a greater risk of becoming bad, which, if consumed, can result in food poisoning. Symptoms of food poisoning frequently include gastrointestinal issues like nausea and vomiting, as well as diarrhea.
Also Read: 5 Tips to avoid food contamination at home
7 Things to avoid during Summer Season in the Philippines
1. Avoid coffee, tea, and soda.
To beat the heat of the summer months, we need to drink as much fluid as we can, but not all beverages are created equal in terms of their health advantages. Because of their diuretic properties, beverages including coffee, tea, soda, and other soft drinks should be avoided during the warm summer months in the Philippines. Foods and beverages that are classified as diuretics are those that encourage the body to urinate more frequently. On hot days, frequent urination can cause dehydration and the loss of body fluids as well as electrolytes. Dehydration can be a serious health risk. Avoiding dehydration is an important step in protecting yourself from heat exhaustion and possibly heat stroke. Therefore, it is still best to take several sips of water throughout the day.
2. Avoid or restrict outdoor physical activities.
In particular, heat stroke is referred to as the body “overheating,” which is typically brought on by extended exposure or activities performed outside in high temperatures. Heat stroke can result in irreversible death or impairment if it is not treated as soon as possible.
As a result of this, it is recommended that you either remain indoors or reduce the amount of physical activity you undertake, particularly between the hours of ten in the morning and three in the afternoon.
3. Avoid wearing black clothes when going out.
Black clothing absorbs more heat than other colors; therefore, it’s not a good idea to wear it in the summer, when temperatures are already high. It is essential to maintain a cool body temperature and ensure adequate ventilation in order to prevent extreme heat from accumulating inside the body. The light-colored and loose-fitting clothing helps improve air circulation and reflect heat rather than absorb it.
Clothes that are made of natural materials that allow air to circulate through them, such as cotton, are preferred to those that are made of synthetic materials, which can make the wearer feel hotter than they need to.
4. Avoid prolonged sun exposure.
The sun’s UV rays can have a number of harmful impacts on the human body. When you must go outside, make sure to protect yourself with a broad-spectrum sunscreen with an SPF value of at least 30, and try to spend as little time as possible in direct sunlight. In addition, one should dress so as to cover the skin, and one should think about wearing a light hat with a wide brim as well as sunglasses in order to protect one’s head and eyes from the harmful effects of sun exposure.
Also Read: Best Swimsuits to Avoid UV Rays
5. Drinking too much alcohol
If you are not careful, reaching for a cold one might have a detrimental effect on your diet as well as your health. In addition, it is not uncommon for one to lose track of their intake throughout the seemingly never-ending summer night.
It is never a good idea to consume alcohol on an empty stomach, and this is especially true if you are going to be exposed to the sun for more than a couple of hours. New research also reveals that white wine may have a link to skin cancer, which is an interesting finding.
Even though beverages can still be enjoyed throughout this summer season, it is essential to keep intake under control and adhere to prescribed portion sizes. The standard serving size for beer is 12 ounces, the standard serving size for wine is 5 ounces, and the standard serving size for hard liquor is 1.5 ounces.
6. Consuming an Excess of High-Fat, High-Sugar Foods
When it comes to going to the beach or sitting by the pool, one of the most difficult challenges is resisting the urge to bring along all of your favorite summertime essentials. Because most of these foods, such as chips and dip, drinks, hamburgers, and hot dogs, have a high concentration of sugar, fat, and calories in their composition,
Replace those foods that are high in fat and sugar with alternatives that are better for you. These nutritious summer snacks, for example, are low in calories while still providing a sufficient amount of protein and fiber. The alternatives of watermelon and yogurt parfaits, as well as no-bake energy balls, are also really tasty.
7. Avoid outside food.
Food sold at roadside stands runs the risk of being contaminated, which could result in foodborne illnesses. In addition, improperly storing food during the heat of summer might cause it to go bad, which can then result in an infection of the stomach.
6 Tips to Stay Healthy During the Summer Season
1. Staying hydrated and getting plenty of rest.
To achieve a healthy summer, it is extremely vital to drink plenty of water, particularly if you plan on spending time outside in the heat. Make it a point to consume a lot of fluids, such as water or iced tea, without any added sugar. And remember to have a sports drink with you if you’re going to be outside for a longer amount of time so that you can keep your electrolyte levels up.
Heat Stroke vs. Heat Exhaustion
Dehydration, heat exhaustion, and even heatstroke are all potential outcomes of spending an excessive amount of time in the heat. Be sure that you are familiar with the symptoms of the following disorders so that you can seek medical attention if necessary:
Heavy perspiration, dizziness, and lightheadedness are all symptoms that can be associated with heat exhaustion. Heat exhaustion, if left untreated, can lead to heatstroke, which is a serious medical emergency.
A rising body temperature, bewilderment, and eventually becoming unconscious are all symptoms of heat stroke.
2. Maintain clean and healthy food.
Consuming a diet that is rich in a variety of nutrients can help keep the immune system in the body functioning at its best and ensure a healthy summer. In addition to avoiding foods that are salty and processed, you should also make sure that foods that are perishable and contain wet ingredients are stored properly. Those leftovers should be thrown away if they have been left out in the open for more than two hours.
3. Maintain good hygiene.
Taking a cold shower, particularly after returning from being outside, is one of the most effective strategies to maintain a healthy internal temperature. Not only is the body chilled, but the potential for exposure to bacteria and other toxins is also reduced. This double benefit is quite beneficial. In the meantime, food contamination can be avoided by practicing regular and frequent hand washing and by disinfecting dining and cooking equipment, especially the crevices between them.
4. Eating nutritious foods.
Eating well strengthens the immune system, helps maintain muscle mass, and reduces the likelihood of developing disease. Fruits such as watermelon, coconuts, and pineapples are readily available for eating throughout the summer months. These fruits include a wide variety of nutrients in addition to qualities that are both refreshing and rehydrating, ensuring a healthy summer.
Also Read: A Guide to Meal Planning
5. Start being active.
Exercising on a consistent basis is a necessary component of a healthy lifestyle. Make an effort to perform any form of exercise or physical activity indoors or in an area with sufficient shade whenever at all possible. In order to avoid the worst of the summer heat, it is important to plan your workouts for times of the day when the temperature is lower, such as early in the morning or later in the evening.
6. Dietary supplements to boost health
In many cases, the typical diet does not provide the body with all of the minerals, vitamins, and other micronutrients that are rapidly depleted during the summer months. Consuming basic supplements helps to stay healthy, increases immunity, helps relieve stress, and contributes to the body’s production of antioxidants. During the summer months, there should be a significant increase in the consumption of citrus fruits that are high in vitamin C. Vitamin B complex pills are another way to improve your health.
Written by Ronald Alaba