Stay safe and strong this summer

Summer is the perfect season to enjoy the great outdoors, whether you’re hiking, gardening, spending time with family or taking on a fitness challenge. But as temperatures rise, so does the need to protect your health. Here are a few smart ways to both stay safe in the sun and keep your fitness routine going strong.

Protect your skin
The sun’s rays are strongest between 10 am and 4 pm. Use a broad-spectrum sunscreen (SPF 30 or higher) and reapply every two hours or more often if you’re swimming or sweating. Don’t forget often missed spots like your ears, the back of your neck, and tops of your feet. Also check your sunscreen as there have been reports from Choice recently reported in the media about sunscreens which aren’t delivering on their SPF promise. Look for a trusted brand with registration and licensing (and check for the AUST L and AUST R number on the pack). 

Hydrate frequently
Your body needs more water when it’s hot. Carry a refillable bottle and aim for a glass every hour, especially if you’re active. Add fruit slices for a refreshing twist or consider electrolytes for a particularly challenging sporting event.  

If you are training for a sporting event, it’s important to consider drinking a lot of water and possibly electrolytes the day before so you go into your event already hydrated.  

Move smart in the heat
Exercise early in the morning or later in the evening when it’s cooler. Choose lighter clothing, take breaks in the shade, and listen to your body – dizziness or nausea can be warning signs of overheating. 

Don’t skip your routine
Summer can be busy, but even short bursts of activity count. A brisk 20-minute walk, a swim, or some backyard yoga can boost your energy and support long-term health.  

If you live in a particularly hot area, training indoors or at a gym might be better to ensure you stay comfortable.  

Consistency is key. Generally, it’s better to train for short durations 4-5 days a week than to train once or twice a week for long periods of time.  

Keep an eye on your loved ones
Children and older adults are more vulnerable to heat stress. Make sure everyone stays cool and hydrated. 

A little preparation goes a long way toward making summer fun, safe, and healthy – helping you make the most of every sunny day.