Summer is a season filled with warm weather, outdoor activities, and plenty of opportunities to enjoy the beautiful South African landscape. However, the intense heat and increased exposure to the sun can pose specific health challenges. To help you make the most of your summer while staying healthy and safe, here are some essential health tips from Busamed.
Hot temperatures cause our bodies to lose more fluids through sweat, so it’s crucial to stay hydrated. Dehydration can lead to headaches, fatigue, dizziness, and even more serious health issues like heat exhaustion or heat stroke.
Drink plenty of water: Aim to drink at least 8-10 glasses of water daily, and even more if you’re active or spending time outdoors.
Limit sugary and alcoholic drinks: It might be tough during the festive season but these beverages can lead to dehydration. Opt for water, coconut water, or herbal teas for hydration. If you are drinking socially, hydrate with a glass of water between drinks.
Eat water-rich foods: Include fruits and vegetables like watermelon, cucumber, oranges, and strawberries in your diet to boost your fluid intake naturally.
South Africa’s summer sun can be intense, increasing the risk of skin damage and skin cancer. Sun protection is essential, even on cloudy days.
Use sunscreen: Apply a broad-spectrum sunscreen with an SPF of at least 30 every two hours, especially if you’re swimming or sweating. Don’t forget areas like your ears, neck, and the back of your hands.
Wear protective clothing: Opt for lightweight, long-sleeved shirts, wide-brimmed hats, and sunglasses to shield your skin from UV rays.
Seek shade: Avoid direct sunlight between 10am and 4pm, when the sun’s rays are strongest. If you’re outdoors during these hours, make sure to take breaks in the shade.
Summer offers a wide variety of fresh produce, making it the perfect time to focus on healthy eating. A balanced diet helps boost energy levels and support overall health.
Choose light, nutritious foods: Avoid heavy, greasy meals in favour of lighter options like salads, grilled fish, and lean meats. Eating lighter meals can also help with digestion, as heavy foods can make you feel sluggish in the heat.
Incorporate seasonal fruits and vegetables: Take advantage of summer produce like mangoes, berries, leafy greens, and tomatoes. These foods are rich in vitamins, antioxidants, and water, which help keep your body nourished and hydrated.
Avoid overeating: Hot weather can sometimes reduce your appetite, so listen to your body and avoid forcing yourself to eat large meals.
Summer is an ideal time for physical activities like swimming, hiking, or jogging, but it’s essential to exercise safely to avoid heat-related illnesses.
Exercise in the early morning or late evening: These are the coolest parts of the day and will reduce your risk of heat exhaustion or dehydration.
Take it easy in the heat: Slow down or shorten your workout if the temperature is high, and don’t hesitate to take breaks in the shade.
Wear breathable clothing: Opt for loose, light-coloured clothing made from moisture-wicking fabrics to keep cool during exercise.
With more outdoor picnics, braais, and social gatherings, there’s an increased risk of foodborne illnesses in the summer.
Practice safe food handling: Keep perishable foods like meat, poultry, and dairy products refrigerated until you’re ready to cook or serve them.
Cook meat thoroughly: Make sure all meats are cooked to the correct temperature to kill harmful bacteria.
Store leftovers promptly: Don’t leave food sitting out for more than two hours (or one hour if it’s very hot). Refrigerate leftovers quickly to avoid bacterial growth.
Warmer weather can bring out insects like mosquitoes, which can carry diseases and cause discomfort.
Use insect repellent: Choose a repellent with proven ingredients to protect yourself from bites.
Avoid stagnant water: Mosquitoes breed in standing water, so make sure to empty any containers that may collect water around your home.
While we hope for a safe and enjoyable summer, emergencies can happen. Being prepared can make a big difference.
Know emergency contact numbers: Keep a list of emergency contact numbers, including local hospitals like Busamed, readily accessible.
Learn basic first aid: Having basic first aid knowledge can be invaluable in emergencies, especially if you’re spending time outdoors or traveling.
Have a first aid kit: Keep a stocked first aid kit at home, in your car, and when heading out on trips. Include essentials like bandages, antiseptic wipes, pain relievers, and tweezers.
With a few mindful adjustments, you can make the most of the summer months while staying healthy and safe.
Busamed Bram Fischer Emergency Unit
January 20, 2025
January 15, 2025
January 15, 2025