It is finally summer here in North Idaho and we are so excited to be out and about (while being socially responsible). Wellness is just as important in the summer as in the winter, even though our bodies might feel better. In the summer we are so busy with outings and projects that sometimes our health and wellness gets forgotten. There are lots of aspects of wellness that are important to think about, but right now drinking water, applying sunscreen, and monitoring your activity levels are pretty important.
Water is so beneficial to our health, especially when it is hot out. The higher the temperature rises, the higher our risk for dehydration rises. On a daily basis we are supposed to drink half of our body weight in ounces. So if you weigh 150lbs, you should be drinking 75oz of water… that’s a lot!! When it’s hot and we are sweating, we need even more than that. It is important to prevent hydration but here are some signs you are starting to get dehydrated:
- Urine is closer to apple juice color than lemonade color
- Bad breath
- Decreased urine volume
- Dry mouth
- Dry lips or skin
Make sure you don’t drink too much water too fast (you might get a stomach ache), but make sure you drink plenty of throughout the day. Here are some tips to help you stay hydrated:
- Drink a glass of water (120z) when you first wake up, and with every meal
- Have a glass of water when you come inside
- Any other time you think of water!
The sun is a wonderful thing, but it is possible to get too much of it. The sun produces UVA and UVB rays. They both increase the risk of skin cancer but they have different effects on the skin. The Centers for Disease Control and Prevention (CDC) stated that Idaho has the fifth highest rate of skin cancer in the country. UVA rays have a longer wavelength and cause skin aging, while UVB rays have a shorter wavelength and are associated with sun burns. Sunscreen Here are some tips to help you avoid the damaging effects of the sun:
- Wear a sunscreen moisturizer everyday
- Apply sunscreen before you leave for a day out
- Reapply after you get out of the water
- If you’re not getting in the water, apply every 60 minutes
- Make sure your sunscreen is rated 40+ SPF
If you do get a sunburn, make sure you stay hydrated. Our bodies need water for cellular health and if we are dehydrated it is harder for our skin cells to heal.
Don’t overdo it
It is sometimes hard to gauge how our bodies are feeling when we are having fun. It is easy to play volleyball too long, or go on an extra long run and hurt later. Try to listen to your body and hear when it is telling you STOP! Here are some tips to stay injury free this summer:
- Do a dynamic (moving) warm up before activity
- Stretch after activity
- Plan workouts in the early morning or evening to prevent heat exhaustion
- Make sure to rest
- Get a Functional Movement Screen from our Licensed Athletic Trainer to see where your weak areas are and learn how to fix it BEFORE you get injured
- If you have pain or need some relaxing, come check out our massage therapist Angie or have our Physical or Occupational therapist evaluate your pain
North Idaho has plenty of outdoor activities to enjoy, make sure you take care of yourself so you can enjoy the rest of the summer!
If you have any questions or would like to schedule an appointment please call Brooke at (208) 205-9559.
Molly Radonich, LAT, ATC