There’s no beating around the bush — it’s hot. We’re back in the thick of it, back in the dog days of summer. Us Arizonans stand in solidarity (in air conditioning) to survive another heatwave. That’s why we wanted to share our tips on keeping cool, hydrated, and protected when braving the Arizona summer.
Let’s get right into it.
Hydrate, Hydrate, Hydrate!
This one is obvious, but there is nothing more important than staying hydrated when you’re outside in this horrible heat. We all know the dangers of dehydration, but there are other reasons why it’s important to drink plenty of water.
For one, it’s critical for your heart health. If you’re being active outside — even if you’re just walking — staying hydrated will help your heart do its job. It allows your heart to pump blood more efficiently — as when you’re dehydrated, those blood vessels shrink. It can lead to dizziness, headaches, swollen feet, or heat stroke.
Secondly, if you sweat a lot, then you’ll need to drink a lot. If you’re highly active in the heat, it’s not unusual for someone to lose 5-pounds or more due to sweating. That may seem like a great weight-loss plan, but it’s not. It’s all water weight that you will need to replenish to stay healthy and to perform.
Thirdly, if you have a certain medical condition, such as diabetes or heart disease, you may need to drink more water. People with cystic fibrosis have high concentrations of sodium in their sweat and also need to use caution to avoid dehydration. And some medications can act as diuretics, causing the body to lose more fluid.
Tips to Cool Off Quickly
If the heat is too much, then we’ve got you covered.
Apply ice to particular points on your body. If you don’t have ice, a water-soaked rag will do just fine. Put the ice on points where your veins are close to your skin — wrists, the back of your neck, feet, and inner elbows are great areas to target. The ice will help cool off your blood as it passes by, which in turn will help you feel cooler.
Wear the right clothing. We can’t stress this enough. Don’t wear a hoodie on a run in 100+ degree heat. Wear water-breathable clothing to promote airflow and wick sweat away from your body. This helps prevent any gross “swampiness” to avoid uncomfortable “you may not want to touch me” situations. To help, we’ve found that cotton, linen, and rayon work quite well.
Natural Ways to Protect Yourself from the Heat
There are four essential vitamins you should be taking in the summer to boost your health and optimize your body’s natural sun defenses. These vitamins are:
- Vitamin C
- Vitamin E
- Vitamin A
- Vitamin D
Vitamin C
Studies show that vitamin C plays a direct role in collagen production, neurotransmitter function, and overall immune health. Summer is the second most common time for colds and flus, as well as the worst time for your skin health (thank you sun exposure!).
While studies are mixed on whether or not vitamin C can prevent colds, it does shorten symptoms. Harvard Medical School reported that taking at least 200 milligrams of vitamin C per day reduced the duration of a cold by 24 hours in adults and children.
As for collagen production — anything to help your skin repair itself and retain it’s natural elasticity is always welcome, especially when you plan on staying outside for a long time.
We offer a mobile in-home IV service, where our registered nurses come to your door. You don’t have to wait in a clinic to protect yourself. Get an IV the day before and be ready to face tomorrow. Or, if you are sick, you won’t have to worry about leaving your bed. Book an appointment online or call today at 602-755-9525.
Vitamin E
This is a fat-soluble vitamin found in foods like eggs, meat, and tofu. Primarily, Vitamin E protects your skin from the harmful effects of the sun. It can also help you recover from a minor sunburn faster with fewer symptoms.
In the body, Vitamin E acts as an antioxidant, helping your liver and the rest of your body clear free radicals and toxins. These free radicals can genetically damage your body and have been linked to many diseases as well as traditional signs of aging.
Vitamin A
Vitamin A, also known as Retinol or Retinal, is critically important in the human body. Without it, we would be blind. So how does that relate to the sun? Well, the sun can damage our eyes. Vitamin A helps protect your eyes from said damage.
You can get vitamin A in most meats, fish, carrots, sweet potatoes, and green leafy vegetables.
Vitamin D
We hear you — you get vitamin D from the sun, so why would you need to think about taking more of it? Well, two reasons. The first is that you’re probably out in the sun a lot less during the summer, thus producing less vitamin D.
The second is that it directly contributes to your systemic health and strength. Alongside making your bones stronger, vitamin D is one of the most important vitamins for summer because it also boosts your immune system, increases your ability to absorb phosphorus and calcium, and makes it easier for your body to develop good endurance.
Whether you’re spending more time at the beach or heading out for some extreme sports, it will help you stay healthy.
And there you have it. Those are tips to surviving the Arizona summer. Like always, talk with your doctor before starting any vitamin supplements, especially those that are fat-soluble. Stay healthy, stay safe, and stay cool!