The sweltering heat only means one thing — summer is now in full swing. For Pinoys, it’s a sign to pack their bags and visit beaches and/or mountains to cool down and unwind. But spending time outside isn’t always refreshing. So if you and your family or barkada are planning a getaway soon, here’s how to prepare for extreme heat and have a safe and fun-filled summer!

Wear light-colored and loose clothes

There’s a reason why most people recommend wearing loose and light-colored clothes during summertime. Wearing white reflects the sun’s heat while wearing black absorbs it. Meanwhile, loose clothes made of cotton are also breathable and allow more air to circulate. This is your sign to put give your black clothes a rest until the next cool day rolls along.

Drink lots of water

This seems like a no-brainer but we’re often guilty of forgetting. Water is your best friend next to sunscreen during the summer season. Prolonged sun exposure may cause heavy sweating or heatstroke, but enough water intake hydrates you and helps avoid unwanted scenarios. Whether you are at home or outdoors, allot some of your time for water breaks throughout the day.

Wear sunscreen

Putting sunscreen before stepping out is one of the best ways to protect your skin from the sun’s harmful ultraviolet rays. It helps prevent sunburn, skin redness, and premature aging. And if you’re worried about looking greasy, don’t be. There are tons of non-sticky and hypoallergenic sunscreens in the market waiting to be your holy grail sunscreen.

Always bring an umbrella

Much like drinking water, this tip should be a no-brainer, but many keep forgetting it. A good umbrella protects your whole body from the scorching heat or torrential rains, and it’s not hard to fit it inside your bag, too! Umbrellas are dependable and practical, so make sure you never leave home without it!

Eat more fruits and vegetables

Jam-packed with vitamins and rich, preservative-free flavors, a plate filled with fruits and vegetables is perfect for the dry season. Fresh produce like pineapples, mangoes, and cucumbers help hydrate your body and give it much-needed nutrients to survive the hottest days. Plus, you can turn them into smoothies or shakes if you want that added twist to your summer treat! 

Limit your alcohol intake

Although picking up a bottle or two of cold beer is justifiable in the summer heat, a little too much may lead to dehydration. That’s because alcohol is a diuretic that makes you urinate more often and lose fluid. And trust us, being dehydrated and drunk isn’t a fun experience so drink responsibly!

Schedule your workouts smartly

The thought of exercising during summer sounds exhausting, but university professor Brian Parr says outdoor exercise actually boosts your mood and reduces stress or fatigue. You also get more sunlight and vitamin D! However, if you’re planning an outdoor session, make sure you’re hydrated, appropriately dressed, and well aware of signs of heatstroke or heat exhaustion. 

And finally, don’t go outside if you don’t need to

We get it, it’s summer, and an adventure of a lifetime lies somewhere on the beach or nearest campsite you’re yet to visit. But experts warn too much sun exposure may damage your skin and cause dehydration or heat cramps. However, if you do need to go outside, it’s best to avoid hours between 10 AM and 2 PM since that’s when the sun’s rays are at their peak.

Stay hydrated and stay safe!