Great ways to make the most of the weather
Picnic at the park – take a
blanket and some lunch and enjoy a summer picnic in the sun with some family
members, friends or a partner. Not only is this low cost but it is a good way
to socialise and enjoy the sun.
Bike rides – as we all know, the
cost of transportation is increasingly expensive. Cycling is a free mode of
transport, whether you choose to ride to work or to meet friends, or just enjoy
the sun in a local cycle route with a friend. You are able to relax and enjoy
the weather while treating your body to some enjoyable exercise.
Barbeques – this is a great way
to socialise in the sun as well as encouraging a balanced diet with different
meats and salads; helping to provide the body with the energy it needs to
withstand the current temperatures. Get a few friends over and enjoy a good
knees-up with some drinks, food and music.
Camping – camping is brilliant
for those who want to enjoy the hot days and the cool nights. Many camp sites
are cheap and some even offer the showers and facilities we are all accustomed
to having at home.
Road trip – if you know anyone
who can (and will) drive, that’s great! However, simply jumping on the next
train to Blackpool or Wales isn’t out of the question. Enjoy the summer sea,
site see, build sand castles, go on fair rides or even walk down the pier.
Whatever you do, you will have a great day out in the heat of the sun and the
cool, soft breeze of the sea.
The Importance of looking after yourself and staying hydrated
The last thing that anybody wants
on their summer holidays is to end up in hospital with severe heat stroke or
worse. There is no reason to allow your body to suffer just to get a tan. The
following describes some issues that are common in high temperatures.
1. Sunburn
Sunburn is the damage of skin due
to overexposure to the suns UV radiation. It is beneficial for your skin to
spend a small amount of time exposed to the sun as vitamin D will be absorbed
which helps to control the calcium and phosphate in the body. The less melanin
a person has, the less natural protection they have against the UV rays,
meaning they will burn or tan more quickly.
To avoid sunburn, it is
beneficial to avoid being out in direct sunlight around the midday hours when
the sun is at its most powerful (11am until 3pm). However, whether you avoid
the sun between these hours or not, sun cream is always recommended to prevent
damage to the skin. Ensure the sun cream is being applied as directed on the
bottles and reapplied regularly as well as after contact with water. Covering
up the skin with loose clothing and a hat helps to prevent direct contact with
the sun.
If however you do end up with
sunburn, it is important to treat it carefully and correctly. Cold towels will
help to cool the affected skin, moisturisers (especially those containing aloe
vera) will help to keep the skin moist and will soothe the pain. To soothe the
itching and soreness, calamine lotion/cream is recommended.
2. Heat
exhaustion and heat stroke
Heat exhaustion occurs when the
body temperature rises from 37°C to
40°C, at which point the water and salt levels in the body will begin to
decrease and symptoms such as nausea and excess sweating will occur. It is
important at this point to get the affected person into a cool area, remove any
excess clothing and ensure they sip plenty of water; given half an hour,
improvements will be seen. However, if untreated heat stroke can develop.
Heat stroke is where the body temperature rises above 40°C; this causes the
body cells to break down and organs will begin to fail, brain damage can also
occur if left untreated. The worst case scenario can be death in some cases. In
the event of heat stroke, the emergency services should be called immediately,
and they should be told as soon as possible that the person in question is
suspected to have heat stroke.
Heat stroke and exhaustion is easy to avoid; drinking plenty of water
throughout the day and night will help to keep hydrated and cool, loose
clothing will help to prevent too much direct contact with the sun, keeping
energy levels up with a good balanced diet and preventing dehydration and
sunburn can also help to prevent heat exhaustion.
3.
Dehydration
Dehydration is when the body has lost 2% of its weight due to lack of
water. Dehydration can occur at any point in any climate at any temperature.
However it is more likely to occur during exercise or in hotter weather, it is
therefore important to take these factors into consideration in regards to the
amount of water intake you have.
Drinking water before exercise will help to prevent this, as well as
keeping up the intake of water during exercise. It is the same for hot weather,
it is important to maintain a good level of liquid intake throughout the day
and even at night. Many people wake up in the night due to the heat; this is a
good opportunity to have some water as the body has been neglected of such a
privilege throughout the time you were asleep.
Symptoms of dehydration can include:
·
Thirst – by the time your body tells you that
you are thirsty you will already be starting to dehydrate. For this reason, it
is better to sip water regularly throughout the day.
·
The colour of urine – the darker it is, the more
dehydrated you are. If it is light you should maintain the amount of water you
are currently consuming; if it is darker, you should increase your water
intake.
·
Headaches and dizziness can occur when
dehydrated. The pain of the headache can be similar to that of a tension
headache and can be prevented through a reasonable intake of water.
·
You may begin to feel weak or have fatigue as
well as muscle pains, this is because of the loss of water and salt in the
body.
Alcohol consumption must be taken
in moderation and alongside plenty of water as alcohol is a dehydrator as it
can cause an excess of urination, removing the body’s water. Alcohol also
interferes with the water mechanics of the body, so it is very important to
consumer as much water as you do in alcohol.
A bottle of flavoured water
contains a third of an adults recommended intake of sugar. Sugar an increase
the body’s temperature to defend itself from what it thinks is being under
stress, which will cause excess sweating, as well as many long term health
problems such as diabetes and increased heart rate.
Where to find help
If you find yourself in need of
medical help, there are doctors and nurses available at Student Health at SHU.
The open times, phone number, and address can be found on the following link:
By Sally Clegg
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