Medical Perspectives | Others

September 20, 2020

With temperatures hitting 33° this early in the season and the El Niño weather condition adding a twist to the summer situation, here are 5 must-haves to help hurdle the heat and the humidity, and stay healthy.


WATER. The doctor recommendation of 8-10 glasses of water every day is essential to staying hydrated in the heat. The human body needs water to replenish what is lost through breathing, sweating and digestion. Bring a refillable water bottle and keep it filled. You stay hydrated while helping the environment too.   


Health tip: Lessen intake of liquids with alcohol, caffeine or sugar, as these lead to fluid loss.


SUMMER FRUITS. Water-rich fruits should be part of the summer market list and menu. Watermelon (92% water), cantaloupe (90% water), pineapple (87% water), orange (87% water) and apples (84% water) can help rehydrate in the heat.


Health tip: Start your day with an all-natural fruit salad and keep your water levels up.


SUNBLOCK. The effects of UVB and UVA rays on the body can cause sunburn, rashes, wrinkles, skin darkening and blemishes, and skin cancer. Using sunscreen protection is one of the most basic daily habits, and not just in the summer. The higher the SPF, the greater the protection against UVB rays.


Health tip: Apply sunblock 30 minutes before sun exposure.


SHADE. Wide-brimmed hats provide much-needed shade for the face, ears and the back of the neck. When sitting on the beach, an umbrella is a helpful source of cover. Baseball hats offer limited coverage, so supplement with protective clothing and sunscreen to protect ears.


Health tip: Choose a wide-brimmed canvas hat over a straw hat. Sunlight can seep through the holes in straw hats.


LIGHT & LIGHT-COLORED CLOTHES. Stay away from black or dark shirts, as these absorb the sun, while light-colored clothes reflect the light. Open-weave fabric allows free circulation of air, making clothes cooler. Loose-fitting and lightweight should be the criteria for clothing choices.


Health tip: Add more cotton and linen to your summer wardrobe.


While the heat and the sun may be health hazards in the coming months, keeping these 5 essentials in your summer plans will prevent these hazards from taking the fun out of days under the summer sun.


[1] Laskey, J. [2015, February]. The Health Benefits of Water. Retrieved from

[2] Emergency Essentials. [2016, June]. Tips to Beat the Summer Heat. Retrieved from

[3] Metrosaga. [2017, March]. 10 Water-rich Fruits for this Summer and their Benefits. Retrieved from

[4] Wang, S. [2018, May]. Ask the Expert: Does a High SPF Protect My Skin Better? Retrieved from

[5] Sifferlin, A. [2012, June]. Hats and Umbrellas. Retrieved from

[6] Pearce, C. [n.d.] Why Do We Wear Light Clothes in Summer? Retrieved from

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