Beat the Heat: Essential Health Tips for a Safe and Healthy Summer in the Philippines
The Philippine summer heat can quickly lead to dehydration, especially for older adults (50+) and children. Dehydration can cause fatigue, dizziness, headaches, and even more serious complications. Here's how to stay properly hydrated:
- Drink Water Regularly: Don't wait until you feel thirsty. Carry a water bottle and sip throughout the day. Aim for at least 8 glasses of water daily, and more if you're active.
- Electrolyte Replenishment: When sweating a lot, you lose electrolytes. Consider drinks with electrolytes (like oral rehydration solutions or sports drinks – but choose those with lower sugar content) or natural sources like coconut water.
- Hydrating Foods: Load up on fruits and vegetables with high water content, such as watermelon, cucumber, pineapple, and lettuce.
- Avoid Sugary Drinks: Sodas and sugary juices can actually dehydrate you.
The Philippines' tropical sun can be harsh. Protecting your skin from harmful UV rays is vital to prevent sunburn, premature aging, and skin cancer.
- Sunscreen is a Must: Apply a broad-spectrum sunscreen with an SPF of 30 or higher at least 20 minutes before going outside, and reapply every two hours, especially after swimming or sweating.
- Seek Shade: Especially during peak sun hours (10 AM to 4 PM), seek shade under trees, umbrellas, or awnings.
- Protective Clothing: Wear lightweight, long-sleeved shirts, pants, and a wide-brimmed hat.
- Sunglasses: Protect your eyes with sunglasses that block UVA and UVB rays.
Summer often brings with it an increase in certain illnesses. Here’s how to stay healthy:
- Food Safety: Be extra cautious about food safety. Avoid eating from street vendors unless you're sure of their hygiene practices. Properly refrigerate perishable foods to prevent spoilage.
- Mosquito Prevention: Mosquito-borne diseases like dengue fever are prevalent during the rainy season which often follows the summer. Use mosquito repellent, wear long sleeves and pants when possible, and eliminate standing water around your home where mosquitoes can breed.
- Heat Exhaustion & Heat Stroke: Learn the signs of heat exhaustion (heavy sweating, weakness, dizziness) and heat stroke (high body temperature, confusion, seizures). Seek medical attention immediately if you suspect either condition. Move the person to a cool place, give them water, and apply cool cloths.
- Practice Good Hygiene: Frequent handwashing with soap and water is essential to prevent the spread of germs.
Older adults are more vulnerable to heat-related illnesses and dehydration. Encourage them to drink plenty of fluids, stay in air-conditioned environments when possible, and avoid strenuous activity during the hottest parts of the day. Check on elderly neighbors and relatives regularly.
By following these simple preventative health tactics, you can enjoy a fun, safe, and healthy summer in the Philippines. Remember to listen to your body, stay hydrated, and protect yourself from the sun. Mabuhay!
