Summer, Holidays and Health Triangle

When the schools are on holiday and the temperature rises, people rush to their holiday destinations and summer houses. People enjoy the sun, boiled corn, ice cream, and long summer evenings. However, hot weather is not always pleasant. Hot weathers can have unexpected effects for individuals with health problems such as cardiovascular diseases, diabetes, or hypertension, and high-risk groups as babies elderly, and pregnant women. Some precautions must be taken during the holiday.

Here is your healthy holiday guide:

If you have a medical condition or if you are pregnant, avoid to go out between 11 a.m. and 3 p.m., when the sun is most intense. Remember to keep your baby and children indoors or in the shade at these times.

Increase your fluid intake. Drink ayran, kefir, mineral water, freshly squeezed fruit juices, smoothies, or flavored water to balance your mineral levels. Drink at least 1.5 liters of water a day. If you have a heart condition, consult your doctor about your fluid consumption. Excessive fluids consumption may cause shortness of breath.

Fruits with high water content, such as watermelons, melons, cherries, are good antioxidants and help quench your thirst.

While traveling, do not eat raw vegetables and fruits. Avoid foods sold outdoors, like ice cream, if you are not sure about their level of hygiene.

Be sure to wear comfortable clothes when you travel on airplanes. If you are traveling across several time zones, make sure you get enough sleep and fluids before you start your journey to avoid jet lag. Consume proteins such as red meat, chicken, fish, cheese, and vegetables to stay awake during the day.

Exercise early in the morning or after the sun goes down.

If you have difficulty sleeping at night, have a warm shower.

Be careful at open buffets in hotels. Vegetables with olive oil, boiled or grilled meats, yogurt, and salad will help you manage your weight. Instead of fried desserts, consider ice cream or fruit during the warm weather.

Watch for these symptoms!

We recommend consulting a healthcare specialist if you experience the following symptoms.

Problem	Symptom	Suggestions
Thirst	Dry mouth, fatigue, dark yellow urine	Make sure you drink enough fluid.
Cramps	Sudden contractions, especially in your leg muscles	Drink more water and consume potassium-rich foods such as melons, potatoes, and apricots. Mineral water may also be a good option.
Heat stroke	Dry, hot, and reddened skin; reduced sweating, difficulty breathing, delirium, seizures, rapid pulse	Consult the nearest healthcare provider or physician
Poisoning	Diarrhea, vomiting, headache, dry mouth, fatigue, dehydration, rapid pulse	Consult the nearest healthcare provider or physician

References:
Take common-sense steps to stay safe this summer. Harvard Health Publications, Harvard Medical School. http://www.health.harvard.edu/press_releases/take-common-sense-steps-to-stay-safe-this-summer
Air travel health tips. Harvard Health Publications. Harvard Medical School. http://www.health.harvard.edu/family-health-guide/air-travel-health-tips
Food safety tips for travellers. Food today 11/2007. EUFIC. http://www.eufic.org/article/en/food-safety-quality/food-contaminants/artid/food-safety-tips-travellers/
Hearts and heat: Take common-sense steps to stay safe this summer. Harvard Health Publications. Harvard Medical School. http://www.health.harvard.edu/staying-healthy/hearts-and-heat-take-common-sense-steps-to-stay-safe-this-summer

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