Have a safe summer in the sun

Hot days can be enjoyable and fun, but it's important to take care of your health to avoid overheating and sunburn. Here are some tips on how to stay safe and healthy in hot weather:

1. Drink Plenty of Water
In hot weather, your body loses a lot of fluid through sweating, so it's essential to drink water regularly to stay hydrated. It's recommended to drink at least 8-10 glasses of water a day, and even more if you are active or sweating more than usual.

2. Avoid Direct Sunlight
If possible, stay in the shade, especially during the middle of the day when the sun's rays are the strongest (from 11:00 AM to 4:00 PM). Seek shelter under trees, roofs, or use umbrellas to reduce sun exposure.

3. Use Sunscreen
Before going outside, apply sunscreen with a high SPF (sun protection factor). Reapply every two hours or after swimming and sweating. Don't forget to apply sunscreen to your face, neck, ears, and feet.

4. Wear Protective Clothing
Choose light-colored, loose-fitting clothing that covers as much skin as possible. A wide-brimmed hat and sunglasses with UV protection will help protect your face and eyes from harmful sun rays.

5. Engage in Physical Activities in the Early Morning or Evening
If you plan physical activities like running or sports, do them in the early morning or late evening when temperatures are lower. This will help avoid overheating and excessive exertion.

6. Monitor Signs of Overheating
It's essential to recognize the symptoms of overheating, such as headaches, dizziness, nausea, excessive sweating, and weakness. If you notice these symptoms, immediately seek a cool place, drink water, and rest. If symptoms do not improve, seek medical help.