With record breaking heat across New Jersey, avoiding the sun this summer is more challenging than usual. But in just a few more months frost will be lining the sidewalks and then chances are you’ll be longing for the long summer days to get outside and work up a sweat. During your medical weight loss program, becoming more active outdoors and finding fun ways to exercise can keep your motivation levels high as you work towards your weight loss goal. But as you are outside this summer, do what you can to stay healthy by keeping hydrated and protecting your skin from the sun.
Hydrating in the Heat
The hotter it is outside, the more fluids your body needs to stay healthy. Whether you are running around outside or not, make sure you are drinking plenty of water this summer. As a general rule, most adults require 64 ounces of fluid daily to remain hydrated. The more active you are the more fluid your body needs. If you can, try to make at least half of your fluid intake pure water.
Here are a few tips to stay hydrated this summer:
- Carry a water bottle with you and refill it frequently
- Keep a water glass on your desk at work and drink from it hourly
- Drink a full glass of water when you wake up every morning
- Drink water with meals instead of soda or sugary juices
Avoiding Sunburn
Soaking up the sun can give you a nice boost of vitamin D, which is shown to improve your immune system and lift your mood. However, too much sun can have uncomfortable consequences. Sunburn leads to premature aging, not to mention itchy skin and a lot of discomfort. Once the sun takes its toll on your skin exercising might be tough for a few days or even a week while you recover and soak in aloe.
You can protect your skin from sun damage by wearing protective clothing and sunscreen. Wear SPF 15 or higher whenever you are going to be outside, and reapply frequently. If you are outside more than two hours, or if you get wet, then it is time to reapply.
Hats, long sleeve shirts and long pants can also protect your skin from the sun, but they aren’t always comfortable in the heat. Nutrients and minerals found in some foods are shown to fight free radicals and help reduce the skin’s reaction to radiation from the sun, and help prevent the development of skin cancer—a dangerous side effect of sunburn.
These sun-blocking foods include:
- Tomatoes
- Bell peppers
- Broccoli
- Cauliflower
- Leafy greens
- Green and black tea
These foods are also low in calories and are nutrient dense, making them healthy components of many weight loss plans, though you should check with your weight loss doctor before making any changes to your current diet.
Let the warm summer days be an excuse for you to stay active and healthy. Find a summer activity that you enjoy, get outside and start moving around more.
